Description
This Healthy Chicken Quinoa Beet Bowl combines nutrient-rich quinoa, tender spiced chicken breasts, vibrant beets, fresh kale, and citrusy orange slices, all topped with a bright herb gremolata. It’s a colorful, balanced meal perfect for a wholesome lunch or dinner that’s packed with protein, fiber, and antioxidants.
Ingredients
Scale
Grains
- 1/2 cup tricolor quinoa
Protein
- 2 boneless, skinless chicken breasts
Vegetables and Fruits
- 1 cup roughly chopped lacinato kale, packed
- 4 cooked beets (2 red and 2 gold), sliced into wedges
- 1 blood orange, rind and pith removed, thinly sliced
- 1 orange, rind and pith removed, thinly sliced
Herbs and Seasonings
- 2 tablespoons parsley, roughly chopped
- 2 tablespoons fresh basil, roughly chopped
- 1 tablespoon lemon zest
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried rosemary
- 1 teaspoon coarse salt
- 1/2 teaspoon ground black pepper
Oils
- Extra virgin olive oil (about 2 tablespoons)
Instructions
- Cook the quinoa: In a small pot, combine the quinoa, 1 cup of water, and a pinch of salt. Bring to a boil, then cover and reduce heat to medium-low. Simmer until the quinoa is tender and water is absorbed, approximately 15 minutes. Remove from heat, fluff with a fork, and set aside.
- Prepare the chicken rub: In a small bowl, mix together garlic powder, cumin, paprika, dried thyme, dried rosemary, coarse salt, and ground black pepper. Pat the chicken breasts dry and liberally coat both sides with the spice rub mixture.
- Cook the chicken: Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the spiced chicken breasts and cook for about 6 minutes on each side, or until the internal temperature reaches 165°F (74°C). Remove the chicken from the pan and let it rest for 5 minutes before slicing to retain juices.
- Sauté the kale: Using the same skillet, add the roughly chopped kale and cook over medium heat for 1-2 minutes, just enough to soften the leaves and infuse them with flavor from the pan.
- Make the gremolata: In a small bowl, combine the chopped basil, parsley, and lemon zest. Mix well to create a fresh herb garnish.
- Assemble the bowls: Divide the cooked quinoa between two bowls. Top each with the sautéed kale, beet wedges, and thinly sliced orange and blood orange slices. Add the sliced chicken breasts on top. Drizzle with a little extra virgin olive oil and sprinkle generously with the gremolata for a burst of freshness.
Notes
- Beets can be pre-cooked or purchased pre-cooked to save time.
- For a vegetarian version, substitute chicken with grilled tofu or chickpeas.
- Adjust lemon zest quantity in gremolata to taste for more or less citrus brightness.
- Make sure to pat chicken dry before applying rub to ensure spices adhere well.
- This dish can be served warm or at room temperature.
- For extra crunch, consider adding toasted nuts like walnuts or almonds as a topping.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Sautéing, Boiling
- Cuisine: Health-conscious, Modern American
Nutrition
- Serving Size: 1 bowl (approx. 350g)
- Calories: 420 kcal
- Sugar: 9g
- Sodium: 600 mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 7g
- Protein: 33g
- Cholesterol: 75 mg
Keywords: Healthy chicken quinoa bowl, beet quinoa bowl, easy healthy dinner, low fat chicken recipe, nutritious quinoa bowl, kale and beet salad with chicken, citrus chicken bowl
