Description
A simple, healthy, and delicious Low Calorie Protein Bowl recipe featuring lemon herb chicken, quinoa, and fresh vegetables. Easy to make for busy weeknights and meal prep.
Ingredients
Scale
- 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
- 1 cup cooked quinoa
- 2 cups mixed greens (such as spinach, romaine, or kale)
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup bell pepper (any color), diced
- 1/4 cup canned black beans, rinsed and drained
- 1/4 cup corn (fresh, frozen, or canned)
- 2 tablespoons chopped fresh cilantro or parsley (for garnish)
- For the Lemon-Herb Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Instructions
- 1. Prepare the Chicken: In a medium bowl, toss the chicken pieces with 1 tablespoon of olive oil, Italian seasoning, garlic powder, salt, and pepper.
- 2. Cook the Chicken: Heat a large skillet or grill pan over medium-high heat. Add the seasoned chicken in a single layer and cook for 6-8 minutes, flipping halfway through, until cooked through.
- 3. Assemble the Base: Divide the cooked quinoa evenly into serving bowls.
- 4. Add the Greens: Top the quinoa with a generous portion of mixed greens in each bowl.
- 5. Layer the Vegetables: Arrange halved cherry tomatoes, diced cucumber, thinly sliced red onion, and diced bell pepper on top of the greens.
- 6. Incorporate Beans and Corn: Add the rinsed black beans and corn to each bowl.
- 7. Prepare the Dressing: In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper.
- 8. Dress and Garnish: Drizzle the lemon-herb dressing generously over each assembled bowl. Finish with fresh cilantro or parsley. Serve immediately.
Notes
For meal prep, store components separately. Reheat chicken and quinoa, then assemble with fresh ingredients just before eating. Best consumed within 2-3 days. Freezing is not recommended.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Cooked
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 5g
- Sodium: 350mg
- Fat: 20g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 35g