Grilled Chicken & Quinoa Bowl for weight loss

Grilled Chicken & Quinoa Bowl for Weight Loss

This vibrant and nutrient-dense Grilled Chicken & Quinoa Bowl is the perfect solution for anyone seeking a delicious, high-protein meal that supports fitness goals. Packed with complex carbohydrates, lean protein, and fresh vegetables, this dish is designed to keep you satiated while fueling your body with essential vitamins. If you are looking for the best grilled chicken and quinoa bowl recipe that tastes like a restaurant-quality meal but fits perfectly into a weight loss plan, this is it.

Ingredients

• Chicken: 2 boneless, skinless chicken breasts (approx. 300g)
• Quinoa: 1 cup cooked quinoa (185g)
• Greens: 2 cups fresh baby spinach or kale (60g)
• Vegetables: 1/2 cucumber, 1 cup cherry tomatoes, and 1/4 red onion
• Healthy Fats: 1/2 avocado, sliced
• Dressing: 1 tablespoon olive oil (15ml), 1 tablespoon lemon juice, and 1 clove minced garlic
• Seasoning: Sea salt, cracked black pepper, dried oregano, and a pinch of paprika

Step-by-Step Instructions

1. Marinate the Chicken: Rub the chicken breasts with olive oil, minced garlic, oregano, paprika, salt, and pepper. Let it sit for 5 minutes to allow the flavors to penetrate the meat.
2. Grill to Perfection: Heat a grill pan or outdoor grill over medium-high heat. Cook the chicken for about 6 to 7 minutes per side. Ensure the internal temperature reaches 165°F (74°C). Once done, let the meat rest for 5 minutes before slicing to keep it juicy.
3. Prepare the Base: If your quinoa isn’t already cooked, simmer 1/2 cup dry quinoa with 1 cup water for 15 minutes. Fluff with a fork and let it cool slightly.
4. Chop the Fresh Produce: Slice the cucumber into half-moons, halve the cherry tomatoes, and thinly slice the red onion. Massage the kale or spinach with a drop of lemon juice to soften the texture.
5. Assemble the Bowl: Divide the cooked quinoa and greens between two bowls. Top with the sliced grilled chicken, fresh vegetables, and avocado slices.
6. Drizzle and Serve: Whisk together any remaining lemon juice and olive oil, then drizzle it over the bowl. Garnish with fresh herbs if desired.

Expert Tips (The Secret Sauce)

• Let the Meat Rest: Never slice your chicken immediately after it comes off the grill. Resting allows the juices to redistribute, ensuring every bite is tender rather than dry.
• Toast Your Quinoa: Before boiling your quinoa, toast the dry grains in a pan for 2 minutes until they smell nutty. This adds a sophisticated depth of flavor to your bowl.
• Meal Prep Magic: You can grill the chicken and cook the quinoa in large batches on Sunday. Keep them in separate containers to maintain freshness for quick lunches throughout the week.

Variations to Try

• Mediterranean Style: Add a tablespoon of feta cheese, a few kalamata olives, and swap the paprika for extra dried oregano.
• Spicy Southwestern: Add 1/4 cup black beans, roasted corn, and replace the lemon dressing with a lime and cilantro vinaigrette.
• Extra Fiber: Toss in a handful of roasted chickpeas for added crunch and an extra 5 grams of fiber per serving.

Storage Advice

Store the chicken and quinoa in an airtight container in the refrigerator for up to 4 days. For the best taste and texture, keep the fresh vegetables and dressing in separate containers and assemble just before eating. To reheat, warm the chicken and quinoa in the microwave for 60 seconds, then add your cold toppings.