Grilled Chicken and Quinoa Bowl: A hearty bowl of grilled chicken breast, quinoa, steamed broccoli, and cherry tomatoes, topped with a lemon-tahini dressing.

#proteinPackedMeals, #12weekTransformations

Ingredients:

• 2 boneless, skinless chicken breasts

• 1 cup quinoa

• 2 cups water or chicken broth (for cooking quinoa)

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• 1 teaspoon paprika

• Salt and pepper to taste

• 1 cup steamed broccoli florets

• 1 cup cherry tomatoes, halved

• 1 avocado, sliced

• Fresh lemon juice (optional)

For the Lemon-Tahini Dressing:

• 2 tablespoons tahini

• 1 tablespoon olive oil

• Juice of 1 lemon

• 1 garlic clove, minced

• 1 teaspoon honey or maple syrup

• Water to thin, as needed

• Salt and pepper to taste

Method:

1. Prepare the Quinoa:

   • Rinse 1 cup of quinoa under cold water to remove any bitterness.

   • In a medium saucepan, bring 2 cups of water or chicken broth to a boil. Add the quinoa, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed.

   • Once cooked, fluff the quinoa with a fork and set aside.

     
     

2. Season and Grill the Chicken:

   • Preheat your grill or grill pan to medium-high heat.

   • Rub the chicken breasts with olive oil, then season both sides with garlic powder, paprika, salt, and pepper.

   • Place the chicken on the grill and cook for about 6-8 minutes on each side, or until the internal temperature reaches 165°F (75°C).

   • Remove the chicken from the grill, let it rest for a few minutes, and then slice it into strips.

     
     

3. Steam the Vegetables:

   • While the chicken is grilling, steam the broccoli florets until they are tender but still bright green. This should take about 5-7 minutes.

   • Halve the cherry tomatoes and set them aside.

     
     

4. Make the Lemon-Tahini Dressing:

   • In a small bowl, whisk together the tahini, olive oil, lemon juice, minced garlic, and honey or maple syrup.

   • Gradually add water, a tablespoon at a time, until you reach your desired consistency.

   • Season with salt and pepper to taste.

     
     

5. Assemble the Bowl:

   • Divide the cooked quinoa into two bowls.

   • Arrange the grilled chicken slices, steamed broccoli, cherry tomatoes, and avocado slices on top of the quinoa.

   • Drizzle the lemon-tahini dressing over the bowl, and squeeze a bit of fresh lemon juice over everything for added brightness, if desired.

     
     

6. Serve and Enjoy:

   • Your Grilled Chicken and Quinoa Bowl is ready to enjoy! This dish is perfect for a balanced, protein-packed meal that’s both satisfying and nutritious.

Macronutrient Breakdown (Per Serving):

1. Grilled Chicken Breast (1 breast)

   • Calories: ~165 kcal

   • Protein: ~31g

   • Carbohydrates: ~0g

   • Fats: ~3.6g

     
     

2. Quinoa (1/2 cup cooked)

   • Calories: ~111 kcal

   • Protein: ~4g

   • Carbohydrates: ~19.7g

   • Fats: ~1.8g

     
     

3. Olive Oil (1/2 tbsp for grilling and dressing)

   • Calories: ~60 kcal

   • Protein: ~0g

   • Carbohydrates: ~0g

   • Fats: ~7g

     
     

4. Avocado (1/4 avocado)

   • Calories: ~60 kcal

   • Protein: ~0.8g

   • Carbohydrates: ~3g

   • Fats: ~5.5g

     
     

5. Broccoli (1/2 cup)

   • Calories: ~15 kcal

   • Protein: ~1.2g

   • Carbohydrates: ~3g

   • Fats: ~0.2g

     
     

6. Cherry Tomatoes (1/2 cup)

   • Calories: ~15 kcal

   • Protein: ~0.8g

   • Carbohydrates: ~3.5g

   • Fats: ~0.2g

     
     

7. Lemon-Tahini Dressing (approximate for one serving)

   • Calories: ~100 kcal

   • Protein: ~2g

   • Carbohydrates: ~4g

   • Fats: ~9g

Total Macronutrients (Per Serving):

• Calories: ~526 kcal

• Protein: ~39g

• Carbohydrates: ~33.2g

• Fats: ~27.3g

  
  

These values are estimates and can vary based on the exact measurements, cooking methods, and specific brands of ingredients used. This meal is well-balanced with a solid amount of protein, healthy fats, and moderate carbohydrates, making it a great option for a nutritious and filling meal.