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High-Protein Chicken and Quinoa Bowl - featured image

High-Protein Chicken and Quinoa Bowl: 10-Minute Dinner

  • Author: Nadia
  • Total Time: 25-30 minutes
  • Yield: 4 servings 1x

Description

A creamy, savory, and protein-packed weeknight dinner that comes together in under 30 minutes. This bowl features garlic-herb marinated chicken, broth-cooked quinoa, and fresh veggies, offering a satisfying meal that is perfect for busy nights or meal prep.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken breasts
  • 4 cloves garlic, minced
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon smoked paprika
  • 1 cup (185g) dry quinoa (white or tri-color)
  • 2 cups (480ml) low-sodium chicken broth
  • Salt and black pepper to taste
  • 1 cup (150g) cherry tomatoes, halved
  • 2 cups (60g) fresh spinach
  • 1 lemon (juice of half for marinade, rest for serving)
  • ½ cup (60g) crumbled feta cheese (optional)

Instructions

  1. Pat chicken breasts dry and pound to an even ½-inch thickness. Mix minced garlic, olive oil, smoked paprika, half the lemon juice, salt, and pepper. Rub mixture over chicken and let rest.
  2. Rinse quinoa thoroughly in a fine-mesh strainer until water runs clear to remove bitter saponin.
  3. In a medium saucepan, combine rinsed quinoa, chicken broth, and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes without lifting the lid.
  4. While quinoa simmers, heat a large skillet over medium-high heat. Cook chicken for 5-6 minutes per side until internal temperature reaches 165°F (74°C). Remove chicken to a plate and let rest for 5 minutes.
  5. In the same skillet, toss in cherry tomatoes and spinach. Sauté for 1-2 minutes until tomatoes blister and spinach wilts.
  6. Fluff quinoa with a fork. Slice rested chicken against the grain.
  7. Assemble bowls with quinoa, sliced chicken, wilted vegetable mix, and feta cheese. Squeeze fresh lemon over the top before serving.

Notes

Rinsing the quinoa is essential to remove the bitter saponin coating. Pound chicken breasts to even thickness for uniform cooking. Let chicken rest after cooking to retain juices. Quinoa does not freeze well; store in fridge for up to 4 days. Reheat with a splash of water or broth to prevent drying out.

  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Category: Main Course
  • Cuisine: American

Nutrition

  • Serving Size: 1 bowl
  • Calories: 450
  • Sugar: 4
  • Sodium: 600
  • Fat: 15
  • Saturated Fat: 4
  • Carbohydrates: 40
  • Fiber: 5
  • Protein: 35

Keywords: high protein, chicken and quinoa, healthy dinner, meal prep, quick dinner, gluten-free option, weeknight meals, keto friendly

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Find it online: https://yescook.online/high-protein-chicken-and-quinoa-bowl-10-minute-dinner/