Zesty Lemon Herb Chicken Bowls
- Recipe Introduction
- Why You'll Love These Chicken Bowls
- The Inspiration Behind It All
- Get Ready to Feast!
- A Bowl Full of Goodness
- Ingredients & Equipment for Your Zesty Healthy Chicken Bowls
- Cooking Method: Zesty Lemon Herb Chicken Bowls
- Recipe Notes: Your Secret Weapon for Lemon Herb Chicken Bowl Recipe Success!
- Frequently Asked Questions
- 📝 Recipe Card
Recipe Introduction
Quick Hook
Fancy a lunch that doesn't suck? These healthy chicken bowls are about to become your new obsession. The star? A zesty lemon herb chicken, so good it's like sunshine in a bowl!
Brief Overview
These bowls take inspiration from the sunny Mediterranean. They're quick, easy, and ready in about an hour, including marinating. This recipe makes 4 generous bowls perfect for meal prep.
Main Benefits
Hello, protein power! These are fantastic for a post workout boost or a healthy dinner. What makes these bowls special is the marinade. It's a total flavour bomb.
Why You'll Love These Chicken Bowls
Okay, let's get this healthy chicken bowls party started! Think a Nando's kick meets your mum’s Sunday roast vibe... but way healthier.
These zesty chicken bowl will become your go-to. You will love this high protein chicken bowl
The Inspiration Behind It All
I've always loved meal prep. But boring chicken is…well, boring! I wanted something packed with flavour. This Nando's inspired chicken bowl uses lemon, herbs, and fresh veggies for an amazing Mediterranean chicken bowls .
It's so quick and easy, that I usually call it quick and easy chicken bowl . And of course, it is naturally a gluten-free chicken bowl !
Get Ready to Feast!
So, what can you expect? Juicy, flavourful chicken. Vibrant veggies. A tangy dressing. This healthy chicken bowls recipe hits all the right spots.
They are like lemon herb chicken bowl recipe . These healthy meal prep chicken bowls are truly a winner.
A Bowl Full of Goodness
These bowls aren't just tasty. They are good for you. This recipe is high in protein and packed with nutrients.
The colourful vegetables are a fantastic source of vitamins. You can even customize your chicken and quinoa bowl with your favourite toppings.
It is naturally a perfect chicken bowl with vegetables .
Ingredients & Equipment for Your Zesty Healthy Chicken Bowls
Okay, let's talk ingredients. These healthy chicken bowls are all about fresh flavours! We're aiming for Nando's zest with a Mediterranean twist.
It's like sunshine in a bowl. Think lemon herb chicken bowl recipe meets Mediterranean chicken bowls .
Main Players
Chicken: 2 lbs (900g) boneless, skinless breasts, cubed. Get good quality chicken. It makes a difference! Look for chicken that's plump and pink, not pale.
Olive Oil: 1/4 cup (60ml) . Extra virgin, always.
Lemon Juice: 1/4 cup (60ml) , fresh from about 2 lemons . Bottled is not the same.
Garlic: 2 cloves , minced. Jarred is fine in a pinch.
Rosemary & Thyme: 2 tablespoons each, chopped fresh. Dried works (use less).
Salt: 1 teaspoon
Pepper: 1/2 teaspoon
Red Pepper Flakes: 1/4 teaspoon (optional, for a kick!)
Quinoa: 1 cup (200g) , rinsed. Rinsing gets rid of any bitterness.
Water/Broth: 2 cups (470ml) . Broth adds extra flavour.
Bell Pepper: 1 , diced. I like red, but any colour works.
Cucumber: 1 , diced.
Cherry Tomatoes: 1 pint (280g) , halved.
Red Onion: 1/2 , thinly sliced.
Spinach: 4 cups (140g) . Baby spinach is my go-to.
Feta Cheese: 1/2 cup (70g) , crumbled (optional).
Kalamata Olives: 1/4 cup (35g) , halved (optional). I love feta and olives in my quick and easy chicken bowl .
Seasoning Secrets
For this zesty chicken bowl , fresh herbs are key. Rosemary and thyme are a classic combo. Lemon juice brightens everything up.
Red pepper flakes add a little zing. Don't be afraid to experiment! Dried Italian seasoning can sub for fresh herbs.
Just use about 1 tablespoon .
Dress It Up!
- Olive Oil: 3 tablespoons
- Lemon Juice: 2 tablespoons
- Fresh Dill: 1 tablespoon , chopped
- Honey/Maple Syrup: 1 teaspoon
- Salt & Pepper: To taste
Equipment Essentials
Honestly, you don't need fancy gadgets.
- Large Bowl: For marinating the chicken.
- Cutting Board & Knife: Obvs.
- Medium Saucepan: For cooking the quinoa.
- Large Skillet/Grill Pan: For the chicken. I prefer my cast iron.
- Whisk: For the dressing.
Alternatives? A large zip lock bag can sub for a bowl. Use a pot lid instead of a skillet. This high protein chicken bowl is super flexible! I hope that this lemon herb chicken bowl recipe can change your life as it has changed mine.
Now lets get cooking
Alright, let's get cracking on these zesty lemon herb chicken bowls . Think Nando's Peri Peri meets mum's Sunday roast… but healthy! Honestly, these are going to be a winner.
We are aiming for some healthy chicken bowls that you can easily chuck together. Taking inspiration from Nando's, mum's Sunday roast (but healthy!), and the Mediterranean diet.
Cooking Method: Zesty Lemon Herb Chicken Bowls
Okay, so we're going to grill or pan-fry the chicken. It's super easy, trust me. Don't worry if you've never made healthy chicken bowls before.
This recipe for Mediterranean chicken bowls is straightforward.
Prep Steps: Mise en Place Magic
Essential mise en place is key here. Roughly translates to 'everything in its place'. Dice your bell pepper, cucumber, and red onion.
Halve those cherry tomatoes. Chop up your fresh rosemary and thyme. This lemon herb chicken bowl recipe will be a breeze if you are organized.
Time saving organization tip: Chop all the veggies while the quinoa cooks. Safety reminder: Use a sharp knife, obviously!
step-by-step Process: Easy Peasy
- Marinate the chicken: Combine marinade ingredients in a bowl. Add chicken and toss to coat. Refrigerate for at least 30 minutes.
- Cook the quinoa: Rinse quinoa and combine with water or broth in a saucepan. Bring to a boil, then reduce heat and simmer, covered, for 15 minutes , or until liquid is absorbed. Fluff with a fork.
- Cook the Chicken: Heat skillet or grill pan over medium high heat. Remove chicken from marinade (discard marinade). Cook chicken for 5- 7 minutes per side, or until cooked through and internal temperature reaches 165° F ( 74° C) . Visual cue: No pink inside!
- Prepare the Dressing: Whisk together dressing ingredients in a small bowl.
- Assemble the Bowls: Divide quinoa, spinach, bell pepper, cucumber, cherry tomatoes, and red onion among four bowls. Top with cooked chicken. Drizzle with lemon dill dressing. Sprinkle with feta and olives, if desired. Serve immediately.
Pro Tips: Level Up Your Bowls!
Expert Technique: Don't overcrowd the pan when cooking the chicken. Doing so steams it instead of searing it.
Common mistake: Overcooking the chicken. Use a meat thermometer! 165° F ( 74° C) is your friend.
make-ahead option: Marinate the chicken the night before for extra flavour. This is perfect for healthy meal prep chicken bowls .
Seriously, these quick and easy chicken bowls are a game changer. I always add a little extra lemon juice to my dressing.
It just makes it pop! Give these high protein chicken bowls a go and tell me what you think! I reckon you’ll love it.
Plus, they are easily adjusted to be gluten-free chicken bowls , just make sure you don't add any ingredients with gluten.
This chicken and quinoa bowl is great for lunch or a light dinner. Think of it as a Nando's inspired chicken bowl .
Full of fresh flavors, just like a chicken bowl with vegetables should be!
Alright, let's dive into the nitty gritty of these healthy chicken bowls . I reckon you'll find these tips proper useful. Honestly, sometimes it's the little things that make all the difference.
Recipe Notes: Your Secret Weapon for Lemon Herb Chicken Bowl Recipe Success!
Plating Like a Pro: Serving Suggestions
Presentation matters, innit? Think about it we eat with our eyes first.
For these healthy chicken bowls , consider layering ingredients. Quinoa at the bottom, then the colourful veg. Top it off with the star : our juicy lemon herb chicken.
A drizzle of dressing is the final flourish.
Fancy a side? Toasted pita bread is always a winner. Or maybe some homemade hummus for dipping. Yum!
Storage: Keepin' it Fresh
Right, leftovers. We've all been there.
These healthy meal prep chicken bowls are fab for storing. Keep the chicken separate from the salad bits if possible.
That way, things don't get soggy. The chicken can be kept in the fridge for up to 3 days . Make sure you've got it in airtight containers!
Freezing? The cooked chicken works fine. Just defrost it fully before reheating. Microwaving is fine, or you can pan-fry it for that extra bit of crispiness.
Variations: Mix it Up!
Feeling adventurous? Let's get creative with these Mediterranean chicken bowls !
- gluten-free Chicken Bowl : Swap the quinoa for rice or couscous. Ensure everything is gluten-free as well, including the sauce and condiments!
- High Protein Chicken Bowl : Add chickpeas or some extra chicken. A great way to boost the protein if you're hitting the gym!
Seasonally, swap the veggies. Roast some squash in winter. Use fresh asparagus in spring. Go wild!
Nutrition Nuggets
These chicken bowl with vegetables are proper good for you. Lean protein from the chicken helps build muscle. Plenty of fibre from the quinoa keeps you full.
And the veggies pack a punch of vitamins and minerals.
Each bowl will give you around 450 to 550 calories. The great thing is you can easily adjust by adding or subtracting ingredients.
Ultimately, these quick and easy chicken bowl are a winner. They are so easy to adjust to your preference. Don't be afraid to experiment.
Get stuck in, and enjoy creating your Nando's inspired chicken bowl !
Frequently Asked Questions
Can I make these healthy chicken bowls ahead of time for meal prep?
Absolutely! These bowls are perfect for meal prepping. Just assemble the bowls, but keep the dressing separate until you're ready to eat. Storing the dressing separately prevents the quinoa and greens from getting soggy.
They'll last in the fridge for up to 4 days better than a cheeky Nando's left over from the night before!
What other vegetables can I add to these healthy chicken bowls?
Get creative! Think of this recipe as a blank canvas. Roasted sweet potatoes, grilled zucchini, or steamed broccoli would all be fantastic additions. You could even throw in some avocado for extra creaminess and healthy fats.
Just remember, variety is the spice of life (and keeps things interesting like a good Bake Off episode)!
I'm not a fan of quinoa. What can I substitute in my healthy chicken bowls?
No worries, quinoa isn't for everyone! Brown rice, couscous, or even farro make great substitutes. For a lower carb option, try cauliflower rice or a bed of shredded kale. Each of these will provide a different texture and flavor profile, so experiment to find your favourite just like Goldilocks with her porridge!
How can I make these chicken bowls spicier?
If you like a bit of heat, there are several ways to spice things up! Add more red pepper flakes to the chicken marinade, or use a spicy peri peri sauce after cooking the chicken. A drizzle of sriracha or a pinch of cayenne pepper to the dressing can also do the trick.
Get ready for a flavor explosion that'll rival even the hottest curry house!
What's the best way to store leftover chicken and bowls?
Store leftover chicken in an airtight container in the fridge for up to 3-4 days. Assembled bowls (without the dressing) can also be stored in the fridge for up to 2 days. It’s best to store the dressing separately to prevent the other ingredients from becoming soggy.
Just give everything a good stir before enjoying almost as satisfying as a perfectly brewed cuppa!
Are these healthy chicken bowls really that healthy? What's the nutritional breakdown?
You bet they are! These bowls are packed with lean protein, complex carbohydrates, and plenty of vitamins and minerals from all the veggies. Each serving clocks in at roughly 450-550 calories, with 40-45g of protein, 20-25g of fat, and 40-50g of carbohydrates.
Plus, all that fiber will keep you feeling full and satisfied a proper good meal, innit?
Zesty Lemon Herb Chicken Bowls
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 450-550 |
|---|---|
| Fat | 20-25g |
| Fiber | 5-7g |
