Chicken Protein Bowl Recipe
This wholesome Chicken Protein Bowl combines nutrient-packed quinoa, roasted sweet potatoes and Brussels sprouts, tender marinated chicken, sautéed kale, and toasted almonds, all brought together with a zesty lemon-Dijon dressing. Perfect for a balanced meal rich in protein and vegetables, this recipe offers vibrant flavors and satisfying textures.
- Prep Time: 30 minutes
- Cook Time: 1 hour 35 minutes
- Total Time: 2 hours 5 minutes
- Yield: 4 servings
- Category: Main Dish
- Method: Roasting
- Cuisine: American
- Diet: Low Fat
Ingredients
Dressing & Marinade
- 1 lemon (juiced)
- 1 tablespoon apple cider vinegar
- 2 tablespoons maple syrup
- 2 tablespoons Dijon mustard
- 1 clove garlic (minced)
- ½ teaspoon sea salt
- ¼ teaspoon ground pepper
- ¼ cup extra virgin olive oil
Grains
- 1½ cup cooked quinoa (from ½ cup dry quinoa, cooked according to package directions)
Protein
- 1 lb boneless, skinless chicken breasts (about 3 breasts)
- 1½ tablespoons olive oil (divided)
Vegetables & Nuts
- ¼ cup sliced almonds
- 1 lb Brussels sprouts (trimmed and halved or quartered)
- 1 medium-large sweet potato (peeled and cubed)
- ½ teaspoon sea salt (plus more to taste)
- ¼ teaspoon ground pepper (plus more to taste)
- 1 bunch curly kale (washed and chopped)
- ½ avocado (for topping, optional)
Instructions
- Make dressing: Whisk together lemon juice, apple cider vinegar, maple syrup, Dijon mustard, minced garlic, sea salt, ground pepper, and extra virgin olive oil until the dressing is smooth and well combined.
- Marinate chicken: Scoop out 6 tablespoons of the dressing and set aside for serving. Place the remaining dressing in a shallow dish or a 1-gallon sealable plastic bag, add chicken breasts, toss to coat evenly, and refrigerate for at least 1 hour or up to 12 hours to marinate.
- Cook quinoa: Cook quinoa according to package directions if not already done, then set aside to cool slightly.
- Toast almonds: Preheat oven to 350°F. Spread the sliced almonds on a baking sheet and toast in the oven for about 10 minutes, stirring once halfway through, until almonds are golden and fragrant. Remove and let cool.
- Roast vegetables: Increase oven temperature to 400°F. In a large bowl, combine sweet potato cubes and Brussels sprouts with 1 tablespoon olive oil, ½ teaspoon sea salt, and ¼ teaspoon ground pepper. Toss well to coat. Spread evenly on a baking sheet and roast for 35-40 minutes, tossing halfway through, until vegetables are fork-tender and caramelized.
- Cook chicken: When vegetables have about 20 minutes remaining, heat ½ tablespoon olive oil in a cast iron skillet over medium to medium-high heat. Remove chicken from marinade, shaking off excess, discard marinade. Once oil is hot, sear chicken breasts for 4-5 minutes on each side until golden. After searing, place skillet with chicken into the oven alongside the vegetables and bake for 10 minutes or until the internal temperature reaches 165°F. Remove chicken and let rest for 5 minutes before slicing.
- Sauté kale: In the same skillet, add 1 teaspoon olive oil and sauté the chopped kale for 4-5 minutes until wilted and tender. Season with salt and pepper to taste.
- Assemble bowls: Distribute ½ cup cooked quinoa, sautéed kale, and roasted vegetables evenly among 4 bowls. Top each bowl with one cooked chicken breast and 1 tablespoon toasted almonds. Drizzle each bowl with 2 tablespoons of the reserved dressing and optionally garnish with sliced avocado.
Notes
- Marinating the chicken for up to 12 hours enhances flavor but a minimum of 1 hour is sufficient.
- To save time, quinoa can be cooked ahead and stored in the refrigerator.
- Adjust seasoning of vegetables and kale according to taste preferences.
- Use a meat thermometer to ensure chicken is cooked safely to 165°F internal temperature.
- Avocado is optional but adds creaminess and extra nutrients.
- To toast almonds without oven, use a dry skillet over medium heat, stirring frequently until golden.
Find it online: https://cheftinaskitchen.com/chicken-protein-bowl-recipe/
