Chicken and Quinoa Power Bowl · Fit & Healthy University

Cj Wehrkamp

Sep 1 in 🍏Recipes and Ideas

Chicken and Quinoa Power Bowl

Here's a quick and healthy recipe that you can meal prep for three days this week: **Chicken and Quinoa Power Bowls**.

### Ingredients:

- 1.5 lbs (680g) boneless, skinless chicken breasts

- 1 cup quinoa (uncooked)

- 2 cups low-sodium chicken broth or water

- 1 cup cherry tomatoes, halved

- 1 large cucumber, diced

- 1 red bell pepper, diced

- 1 avocado, sliced

- 2 cups baby spinach or kale

- 2 tablespoons olive oil

- 2 cloves garlic, minced

- 1 teaspoon paprika

- 1 teaspoon cumin

- Salt and pepper to taste

- Juice of 1 lemon or lime

### Instructions:

1. **Cook the Quinoa**: Rinse quinoa under cold water. In a medium saucepan, combine quinoa and chicken broth (or water). Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.

2. **Prepare the Chicken**: While the quinoa is cooking, season the chicken breasts with paprika, cumin, salt, and pepper. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the minced garlic and sauté for 1 minute until fragrant. Add the chicken breasts and cook for 6-7 minutes per side, or until fully cooked and no longer pink in the center. Remove from heat and let it rest for a few minutes before slicing.

3. **Assemble the Bowls**: Divide the cooked quinoa into three meal prep containers. Top each portion with sliced chicken, cherry tomatoes, cucumber, red bell pepper, and baby spinach or kale. Add a few slices of avocado to each container.

4. **Dress and Store**: Drizzle each bowl with the remaining olive oil and squeeze lemon or lime juice over the top. Store the bowls in the refrigerator for up to 3 days.

### Nutritional Benefits:

- **High in Protein**: The chicken provides a great source of lean protein.

- **Complex Carbs**: Quinoa is a high-fiber grain that will keep you full.

- **Healthy Fats**: Avocado and olive oil provide essential fats.

- **Packed with Veggies**: You'll get a good dose of vitamins and minerals from the colorful vegetables.

Total Macros per Bowl:

• Calories: ~590 kcal

• Protein: ~52g

• Fat: ~24.5g

• Carbs: ~39g

This meal is perfect for fueling your workouts and keeping you on track with your health goals.

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