Chicken Protein Bowl
User Reviews
4
Chicken Protein Bowl
Description
This recipe starts with a tangy and sweet maple Dijon marinade composed of lemon juice, apple cider vinegar, maple syrup, Dijon mustard, garlic, salt, pepper, and olive oil. The marinade flavors the chicken breasts and doubles as a dressing reserved for tossing the bowl ingredients. Quinoa is cooked separately to provide a fluffy grain base.
Roasted Brussels sprouts and sweet potato chunks are seasoned and cooked until tender and caramelized at 400°F, while sliced almonds are toasted at 350°F until golden and fragrant. The cooked chicken is seared in a skillet with a small amount of olive oil. Curly kale is washed and chopped to finish the bowl.
The bowl is assembled by combining quinoa, roasted vegetables, kale, toasted almonds, and chicken, topping with optional avocado. This bowl balances warmth from the roasted elements and acidity from the dressing.
Ingredients
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 salt sea salt
- ¼ teaspoon black pepper ground
- ¼ cup extra virgin olive oil
Protein Bowl
- 1 ½ cup quinoa cooked according to package directions (½ cup dry quinoa, cooked
- 1 lb chicken breast about 3 breasts, boneless, skinless
- 1 ½ Tablespoons + 1 teaspoon olive oil divided
- ¼ cup almonds sliced
- 1 lb Brussels sprouts trimmed and halved or quartered
- 1 medium-large sweet potato
- ½ teaspoon salt plus more to taste, sea salt
- ¼ teaspoon black pepper plus more to taste, ground
- 1 bunch curly kale washed and chopped
- ½ avocado for topping, optional
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
- You may use pre-toasted almond slices to skip the toasting step.
- To reduce fat content, omit the almonds and avocado from the recipe.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4
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