← All recipes Lunch & Dinner · Omnivore · 30 min
Greek Chicken Quinoa Bowl
Lemon-oregano chicken over warm quinoa with cucumber, tomato, red onion and feta. Ready in 30 minutes, with 49 g of protein in one bowl.
- Calories
- 573
- Protein
- 49 g
- Carbs
- 40 g
- Fat
- 24 g
- Fibre
- 6 g
Protein 34% Carbs 28% Fat 38% of calories. Per serving, worked out from the gram weights below.
Ingredients
1 serving
- Chicken breast, skinless120 g cooked (about 160 g raw)
- Quinoa, cooked150 g (about 1/4 cup dry)
- Feta, crumbled30 g
- Extra virgin olive oil2 tsp (10 g)
- Cucumber, diced60 g
- Cherry tomatoes, halved60 g
- Red onion, thinly sliced20 g
- Lemon, garlic, dried oregano, parsley, salt and pepperto taste
Method
- Marinate the chicken for 10 minutes in the juice of half a lemon, one minced garlic clove, half a teaspoon of dried oregano, salt and pepper.
- While it marinates, rinse the quinoa and simmer it in twice its volume of salted water for 12 to 14 minutes, until the water is absorbed. Fluff with a fork and leave it covered for 5 minutes.
- Dice the cucumber, halve the tomatoes, slice the onion thinly and chop a little parsley.
- Pat the chicken dry and sear it in a hot non-stick pan for 7 to 9 minutes per side, until it reaches 74°C (165°F) inside. Rest it for 3 minutes, then slice.
- Put the warm quinoa in the bowl, fan the chicken on top and arrange the vegetables around the edge.
- Crumble the feta over the chicken. Whisk the olive oil with a teaspoon of lemon juice and a pinch of oregano, drizzle it over, and finish with black pepper.
Tips
- Rest the chicken before slicing. Cut it straight away and the juice ends up on the board.
- Quinoa and chicken keep 3 days in the fridge. Dress the bowl only when you eat it, or the vegetables go limp.
- Vegetarian version: swap the chicken for chickpeas with the same amount of protein.
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Macros by ingredient
| Ingredient | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Chicken breast, skinless | 120 | 198 | 37.2 | 0 | 4.3 | 0 |
| Quinoa, cooked | 150 | 180 | 6.6 | 32 | 2.8 | 4.2 |
| Feta, crumbled | 30 | 79 | 4.2 | 1.2 | 6.3 | 0 |
| Extra virgin olive oil | 10 | 88 | 0 | 0 | 10 | 0 |
| Cucumber, diced | 60 | 9 | 0.4 | 2.2 | 0.1 | 0.3 |
| Cherry tomatoes, halved | 60 | 11 | 0.5 | 2.3 | 0.1 | 0.7 |
| Red onion, thinly sliced | 20 | 8 | 0.2 | 1.8 | 0 | 0.3 |
| Total per serving | 573 | 49 g | 40 g | 24 g | 6 g |
Values per ingredient at the weight shown, from the food table our coaching app uses. Herbs, spices and lemon add too little to count.
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