A fresh, energising start to the new year
A new year often inspires healthier eating habits, and this Mediterranean Chicken and Quinoa Bowl are the perfect place to begin. It is colourful, high in protein, and filled with fresh vegetables that nourish the body without leaving you feeling heavy. This recipe is ideal for a quick lunch or a light dinner that supports balanced eating as you head into the year with renewed motivation.
Why choose this bowl
Mediterranean style meals are known for their heart healthy benefits. They rely on lean proteins, whole grains, fresh vegetables, and healthy oils. This bowl combines all those elements in a way that is satisfying and easy to prepare.
Ingredients you will need:
Chicken and grain
- 2 chicken breasts, grilled and sliced
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 small cucumber, diced
- 1 cup baby spinach
- 1 quarter cup pitted olives
- 1 quarter cup crumbled feta
- 1 tablespoon fresh parsley, chopped
Dressing
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon honey
- 1 clove garlic, minced
- Salt and pepper to taste
How to prepare it:
Step 1: Prepare the quinoa
Cook the quinoa according to the packet instructions and fluff it with a fork.
Step 2: Grill the chicken
Season the chicken breasts with salt, pepper, and a squeeze of lemon. Grill them in a pan until golden and cooked through. Slice and set aside.
Step 3: Assemble the bowl
Place the spinach at the base of your bowl. Add the quinoa, chicken, tomatoes, cucumber, olives, parsley, and feta.
Step 4: Mix the dressing
Whisk the olive oil, lemon juice, honey, garlic, salt, and pepper. Pour over the bowl.
Health benefits:
- High in protein to support muscle health.
- Rich in antioxidants from vegetables and herbs.
- Contains healthy fats that support heart and brain function.
- Balanced and ideal for weight-conscious eating.
