Meal Prep Grilled Chicken Grain Bowls
User Reviews
5
Meal Prep Grilled Chicken Grain Bowls
Description
This recipe involves marinating pounded chicken breasts in a lemony, mustard, garlic, and honey-based dressing before grilling to a juicy finish. The marinade incorporates tamari or soy sauce and black pepper to add savory and piquant notes. Vegetables like zucchini, red onion, and bell pepper are seasoned and grilled separately until tender.
The assembled bowls layer cooked quinoa as the base, topped with grilled vegetables and a sliced grilled chicken breast, finished with a drizzle of reserved marinade and optional feta cheese and fresh basil for brightness. The bowls provide a harmonious texture contrast with tender chicken, slightly crisp vegetables, and fluffy quinoa.
These grain bowls are convenient for make-ahead meals, offering protein and vegetables in a wholesome format. They can be customized easily by varying vegetables or toppings. Resting the chicken before slicing ensures juiciness, while grilling vegetables imparts a slightly smoky flavor.
Ingredients
- 6 chicken breast boneless skinless, pounded to ½ inch
- 2 cups quinoa cooked
- 2 zucchini sliced
- 1 onion red, sliced
- 2 bell pepper sliced
- 1 tablespoon feta cheese finely crumbled, optional
- ¼ avocado optional
- 2 tablespoon basil roughly chopped, optional
Marinade
- ¾ cup olive oil
- ¼ cup tamari or soy sauce
- 2-3 tablespoon lemon juice fresh
- 3 teaspoon grainy mustard
- 1 teaspoon garlic chopped
- 2 tablespoon honey
- ¼ teaspoon black pepper
Instructions
- Trim the chicken of fat and pound to about ½ inch thickness.
- Prepare marinade by whisking all marinade ingredients together. Reserve ¼ cup of marinade for drizzling on finished grain bowls. Put chicken and marinade into a Rubbermaid Brilliance container and marinate for at least four hours or overnight.
- When ready to grill, preheat grill to medium-high heat. Grease the clean grates with a paper towel dipped in olive oil. Cook chicken for about 8-10 minutes per side or until meat thermometer registers 165 degrees F. Put on a plate and cover with foil. Let chicken rest a few minutes before slicing.
- Drizzle vegetables with olive oil and salt and pepper to taste. Cook over medium-high heat for about 12-15 minutes or until cooked through.
- Assemble the grain bowls. Put ½ - 1 cup of cooked quinoa in bottom of container. Add roasted vegetables and one chicken breast on top. Drizzle with a bit of remaining (clean) reserved marinade and top with feta and fresh basil. They are also delicious with balsamic dressing.
- Store in fridge for the week. Add sliced avocado right before serving.
Notes
- Marinate chicken for at least 4 hours or overnight to maximize flavor and tenderness.
- Rest chicken after grilling before slicing to retain juices.
- Grill vegetables until cooked through but still slightly firm for good texture.
- Reserve a portion of the marinade before marinating to drizzle on finished bowls safely.
- Optional toppings like feta and basil complement the savory flavors, but can be omitted for simplicity.
- These grain bowls scale well as meal prep for multiple days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 392 kcal
% Daily Value*
| Calories | 392kcal | 20% |
| Carbohydrates | 20g | 7% |
| Protein | 22g | 44% |
| Fat | 25g | 38% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 56mg | 19% |
| Sodium | 558mg | 23% |
| Potassium | 649mg | 14% |
| Fiber | 3g | 12% |
| Sugar | 8g | 16% |
| Vitamin A | 1075IU | 22% |
| Vitamin C | 51mg | 57% |
| Calcium | 37mg | 4% |
| Iron | 1.7mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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