Recipes
Lunch

Lemon garlic chicken and quinoa bowl

Lemon-garlic chicken over quinoa with crunchy cucumber, tomato and feta; it keeps well for three days in the fridge.

Lemon garlic chicken and quinoa bowl

Budget Mediterranean High protein

Prep
10 min
Cooking
20 min

Per serving

636 kcal

Protein
48 g
Carbs
51 g
Fat
27 g
Fibre
7 g

In these plans

Ingredients

7 servings

Check every ingredient for allergies and intolerances, and read product labels. Health and safety

  • Chicken breast, skinless, cut into 2 cm cubes 1.1 kg
  • Quinoa, dry, rinsed 420 g ≈ 2 ½ cups
  • Olive oil, divided 7 tbsp 95 g
  • Lemon juice, divided 1 cup 210 g
  • Garlic, minced 14 cloves 40 g
  • Dried oregano 2 ½ tbsp
  • Cucumber, diced 560 g ≈ 5 ½ cups
  • Tomatoes, diced 560 g ≈ 3 cups
  • Feta cheese, crumbled 180 g ≈ 1 ¼ cups
  • Fresh parsley, chopped 70 g ≈ 1 ¼ cups
  • Salt 1 tsp
  • Black pepper 1 ½ tsp

Steps

  1. Bring the quinoa and 120 ml (½ cup) water to a boil in a small pot, then cover and simmer over low heat for 15 minutes, until the water is absorbed. Let stand covered 5 minutes and fluff with a fork.
  2. Meanwhile, toss the chicken with half the oil, half the lemon juice, the garlic, oregano, salt and pepper.
  3. Heat a non-stick skillet over medium-high heat and cook the chicken for 7–9 minutes, turning often, until golden and no longer pink inside (74°C / 165°F).
  4. Whisk the remaining oil and lemon juice together for the dressing.
  5. Spoon the quinoa into a bowl or container and top with the chicken, cucumber, tomato, feta and parsley. Drizzle with the dressing just before eating.

Tip: Make three portions at once and keep the dressing in a small jar so the quinoa stays fluffy.

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.

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