Chicken Protein Bowl

Name: Chicken Protein Bowl
Prep time: 15 min
Cook time: 50 min
Total time: 2 h 5 min
Yield: 4 serving
Ingredients: 1 lemon; 1 Tablespoon apple cider vinegar; 2 Tablespoons maple syrup; 2 Tablespoons Dijon mustard; 1 clove garlic; ½ teaspoon sea salt; ¼ teaspoon ground pepper; ¼ cup extra virgin olive oil; 1 ½ cup cooked quinoa; 1 lb boneless, skinless chicken breasts; 1 ½ Tablespoons + 1 teaspoon olive oil; ¼ cup sliced almonds; 1 lb Brussels sprouts; 1 medium-large sweet potato; ½ teaspoon sea salt; ¼ teaspoon ground pepper; 1 bunch curly kale; ½ avocado

User Reviews

4.0

387 reviews

Good

Prep Time
15 mins
Cook Time
15 mins
Marinate Time
1 hr
Total Time
2 hrs 5 mins
Servings
4
Calories
586 kcal
Course
Dinner
Cuisine
American

Chicken Protein Bowl

Odette Barnes

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This chicken protein bowl has a base of quinoa and is packed with roasted vegetables, chicken, toasted almonds and topped with a maple dijon dressing. It's a nutrient-packed dish that is loaded with flavor and perfect for meal prep.

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Ingredients

Servings

Maple Dijon Marinade + Dressing

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

Protein Bowl

1 ½ cup cooked quinoa cooked according to package directions (½ cup dry quinoa)
1 lb boneless, skinless chicken breasts (about 3 breasts)
1 ½ Tablespoons + 1 teaspoon olive oil divided
¼ cup sliced almonds
1 lb Brussels sprouts trimmed and halved or quartered
1 medium-large sweet potato
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

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Instructions

Whisk lemon juice, apple cider vinegar, maple syrup, dijon, garlic, salt, pepper and oil until well combined.
Scoop out 6 Tablespoons of dressing and set aside. Use the rest to marinate the chicken in a shallow dish or 1-gallon sealable plastic bag. Toss to coat and refrigerate for at least 1 hour or up to 12 hours.
If you haven’t done so already, cook your quinoa according to the package directions and set aside.
Preheat oven to 350°F. Add almonds to a baking sheet and place in oven to toast. Stir almonds after 5 minutes. Allow to toast about 5 minutes longer or until the almonds are golden and fragrant. Remove from oven and allow almonds to cool. Set aside.
Turn oven temperature up to 400°F. Combine sweet potatoes + brussels in large bowl with 1 Tablespoon oil, ½ teaspoon salt and ¼ teaspoon pepper. Roast for 35-40 minutes, tossing halfway until fork-tender.
When veggies are halfway start cooking chicken. Add ½ Tablespoon oil to a cast iron skillet and turn heat on medium/medium-high heat. Remove chicken from the marinade, shake off excess and discard leftover marinade. At this point your oil should be hot. Add chicken to the skillet and sear for 4-5 minutes on each side. Once both sides of chicken are seared, move skillet from the stovetop to the oven with the veggies and bake for 10 minutes or until chicken is tender and cooked throughout. You want the internal temp of the chicken to be 165°F. Let chicken rest for about 5 minutes.
Add 1 teaspoon oil to skillet and sauté chopped kale until wilted and tender, about 4-5 minutes. Sprinkle salt and pepper on if desired.
To make the protein bowls, add ½ cup quinoa, kale and roasted veggies to three bowls. Top with 1 piece of chicken and 1 Tablespoon of almonds. Drizzle 2 Tablespoons of remaining dressing and top with sliced avocado, if desired.

Notes

Toasted almonds: Feel free to purchase toasted almond slices so you don't have to toast them yourself.
Lower fat: You can skip the almonds and avocado to lower the fat content if needed.

Nutrition Information

Show Details

Serving 1bowl with avocado Calories 586kcal (29%) Carbohydrates 43g (14%) Protein 37g (74%) Fat 31g (48%) Saturated Fat 4g (20%) Polyunsaturated Fat 3g Monounsaturated Fat 17g Cholesterol 76mg (25%) Sodium 418mg (17%) Potassium 1209mg (35%) Fiber 9g (36%) Sugar 13g (26%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 586 kcal

% Daily Value*

Serving	1bowl with avocado
Calories	586kcal	29%
Carbohydrates	43g	14%
Protein	37g	74%
Fat	31g	48%
Saturated Fat	4g	20%
Polyunsaturated Fat	3g	18%
Monounsaturated Fat	17g	85%
Cholesterol	76mg	25%
Sodium	418mg	17%
Potassium	1209mg	26%
Fiber	9g	36%
Sugar	13g	26%