Mediterranean Chicken Quinoa Bowl

### **How to Make a Mediterranean Chicken Quinoa Bowl: Step-by-Step Guide**

Now that we’ve covered the key ingredients, let’s walk through the step-by-step process of making the Mediterranean Chicken Quinoa Bowl. It’s a simple recipe that comes together quickly, making it perfect for busy weeknights or meal prepping.

#### **Step 1: Cook the Quinoa**

Start by rinsing 1 cup of quinoa under cold water in a fine mesh strainer to remove the saponin coating. This step ensures the quinoa won’t taste bitter. Then, combine the quinoa with 2 cups of water or vegetable broth in a saucepan and bring it to a boil.

Once boiling, lower the heat to a simmer, cover the pot, and let the quinoa cook for 15-20 minutes, or until the water is absorbed and the quinoa is tender. Fluff the quinoa with a fork, and set it aside to cool while you prepare the other ingredients.

#### **Step 2: Marinate the Chicken**

While the quinoa is cooking, prepare the chicken. In a bowl, combine 2 tablespoons of olive oil, the juice of half a lemon, 2 minced garlic cloves, 1 teaspoon of dried oregano, and salt and pepper to taste. Coat the chicken breasts in the marinade and let them sit for at least 15 minutes (or up to 2 hours for more flavor).

#### **Step 3: Cook the Chicken**

Heat a grill or grill pan over medium-high heat and cook the marinated chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). If you don’t have a grill, you can also pan-sear the chicken in a skillet with a little olive oil for a golden, crispy exterior. Once cooked, remove the chicken from the heat and let it rest for a few minutes before slicing it into thin strips or cubes.

#### **Step 4: Prepare the Vegetables**

While the chicken is cooking, prepare the vegetables. Slice the cucumber, cherry tomatoes, bell pepper, and red onion. Set them aside in separate bowls, ready to be added to the quinoa bowl.

#### **Step 5: Assemble the Bowl**

To assemble the Mediterranean Chicken Quinoa Bowl, start with a base of cooked quinoa in each bowl. Then, arrange the sliced grilled chicken, cucumber, tomatoes, bell peppers, red onion, and Kalamata olives on top of the quinoa. Sprinkle the crumbled feta cheese over the bowl for added flavor.

#### **Step 6: Make the Dressing**

In a small bowl or jar, whisk together 3 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 clove of minced garlic, 1 teaspoon of dried oregano, and salt and pepper to taste. Drizzle the dressing over the assembled ingredients in the bowl.

#### **Step 7: Serve and Enjoy**

Toss everything together gently to combine the flavors. Serve your Mediterranean Chicken Quinoa Bowl immediately, or cover it and refrigerate for meal prepping. If you’re serving it as a main dish, feel free to add a side of whole-grain pita bread or a small salad for extra greens.

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### **Health Benefits of the Mediterranean Chicken Quinoa Bowl**

The Mediterranean Chicken Quinoa Bowl offers a wide range of health benefits, thanks to the wholesome ingredients packed into each serving. Let’s take a closer look at the nutritional benefits of the key ingredients:

– **Quinoa:** A complete protein that provides all nine essential amino acids, quinoa is also rich in fiber, iron, magnesium, and vitamins like B2, B6, and folate.
– **Chicken:** A lean source of protein, chicken helps build and repair tissues and supports the immune system.
– **Olives:** Rich in heart-healthy monounsaturated fats, olives can help reduce inflammation and promote good cardiovascular health.
– **Feta Cheese:** A great source of calcium, protein, and vitamin B12, feta cheese adds a creamy texture to the bowl while providing essential nutrients for bone health.
– **Vegetables:** Vegetables like tomatoes, cucumbers, and bell peppers are packed with antioxidants, vitamins, and fiber. They support immune health, aid digestion, and promote healthy skin.

This Mediterranean Chicken Quinoa Bowl is low in saturated fat, high in fiber and protein, and packed with healthy fats, making it a well-rounded, nutrient-dense meal.

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### **Variations and Customizations**

One of the great things about the Mediterranean Chicken Quinoa Bowl is its versatility. You can easily customize it based on dietary preferences, restrictions, or what you have available in your pantry. Here are some ideas for making the dish your own:

– **Vegetarian Version:** Replace the chicken with chickpeas, roasted vegetables, or grilled tofu to make a vegetarian version of this bowl.
– **Dairy-Free:** Omit the feta cheese and use a dairy-free cheese substitute or simply increase the amount of vegetables and protein.
– **Gluten-Free:** This recipe is naturally gluten-free, but if you want to make the meal even more filling, you can add roasted sweet potatoes or quinoa tabbouleh.
– **Add More Grains:** Try swapping quinoa for other whole grains like farro, bulgur, or brown rice for a different texture and flavor.
– **Spicy Option:** Add a drizzle of spicy harissa sauce or chili flakes to give the bowl a kick of heat.

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### **Conclusion**

The Mediterranean Chicken Quinoa Bowl is the perfect combination of fresh, vibrant ingredients that come together in a delicious, nutritious meal. It’s versatile, easy to make, and loaded with health benefits—making it ideal for anyone looking to incorporate more whole foods into their diet. Whether you’re preparing it for a weeknight dinner, meal prepping for the week ahead, or serving it at a gathering, this Mediterranean-inspired bowl is sure to impress and satisfy.

With its rich flavors, healthy fats, and protein-packed ingredients, the Mediterranean Chicken Quinoa Bowl is not only delicious but also supports your overall

health and well-being. So why not give it a try and experience the delicious flavors of the Mediterranean in the comfort of your own home?