Get ready for a meal that’s as vibrant and energizing as it is light and satisfying! This Ultimate Low-Calorie Grilled Chicken & Quinoa Power Bowl is a feast for the eyes and a boost for your body, packed with lean protein, colorful vegetables, and wholesome quinoa. It’s the perfect solution when you’re craving a delicious, filling meal that supports your healthy eating goals without skimping on flavor.
Prep Time: 20 mins
Total Time: 35-40 mins (includes quinoa cooking and chicken grilling time)
Servings: 2
Ingredients:
For the Lemon Herb Chicken:
- 2 (4-5 oz each) Boneless, skinless chicken breasts, trimmed of fat
- 1 tbsp Olive oil
- 1 tbsp Fresh lemon juice
- 1 clove Garlic, minced
- 1/2 tsp Dried oregano
- 1/4 tsp Salt
- 1/8 tsp Black pepper
For the Bowl:
- 1/2 cup Uncooked quinoa
- 1 cup Water,
- 1 cup Broccoli florets, steamed or raw
- 1 cup Cherry tomatoes, halved
- 1/2 cup Canned chickpeas
- 1/2 cup Canned kidney beans
- 1 cup Fresh kale leaves
- 1/4 cup Sliced bell peppers
For the Light Lemon Dressing:
- 2 tbsp Fresh lemon juice
- 1 tbsp Olive oil
- 1 tsp Dijon mustard
- Pinch of dried herbs, (like dill or parsley)
- Salt and black pepper
Instructions:
- Cook the Quinoa: In a small saucepan, combine the rinsed quinoa and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- Marinate & Grill Chicken: While quinoa cooks, combine 1 tbsp olive oil, 1 tbsp lemon juice, minced garlic, oregano, 1/4 tsp salt, and 1/8 tsp pepper in a bowl. Add the chicken breasts and turn to coat. Let marinate for at least 10 minutes.
- Cook the Chicken: Heat a grill pan or outdoor grill to medium-high heat. Lightly oil the grates. Grill the chicken for 5-7 minutes per side, or until cooked through and the internal temperature reaches 165°F (74°C). Let rest for a few minutes, then slice.
- Prepare Vegetables & Dressing: While chicken cooks, prepare your vegetables: steam the broccoli florets if desired, halve the cherry tomatoes, rinse and drain the chickpeas and kidney beans, and chop the kale and bell peppers. In a small bowl, whisk together all ingredients for the Light Lemon Dressing.
- Assemble the Bowls: Divide the cooked quinoa between two bowls. Arrange the sliced grilled chicken, broccoli, cherry tomatoes, chickpeas, kidney beans, kale, and bell peppers over the quinoa.
- Dress and Serve: Drizzle the Light Lemon Dressing over each bowl. Serve immediately and enjoy your delicious, low-calorie power meal!
Recipe Notes:
- Maximizing Flavor, Minimizing Calories: The lemon herb marinade for the chicken and the light lemon dressing add bright flavors without many calories. Don’t overdo the oil.
- Smart Protein Choices: Boneless, skinless chicken breast is a fantastic lean protein. You could also use grilled fish like cod or tilapia, or for a plant-based option, use extra beans, lentils, or baked tofu (adjust calories accordingly).
- Vegetable Power: Load up on non-starchy vegetables like broccoli, kale, and tomatoes. They are low in calories and high in nutrients and fiber, which helps you feel full.
- Portion Control is Key: This recipe is portioned for two servings to help manage calorie intake. Be mindful of serving sizes if adjusting the recipe.
- Dressing Savvy: Use the dressing sparingly. A little goes a long way. You can also opt for just a squeeze of fresh lemon juice and a sprinkle of herbs as an even lighter alternative.
- Meal Prep Friendly: Cook the quinoa and chicken ahead of time. Chop veggies and store them separately. Assemble just before eating or pack into containers for easy grab-and-go lunches.
- Quinoa Cooking Tip: Rinsing quinoa thoroughly before cooking removes its natural saponin coating, which can taste bitter.
- Kale Preparation: If using raw kale, you can “massage” it with a tiny bit of the dressing or lemon juice for a minute or two to soften its texture and make it more tender.
There you have it – a guilt-free, incredibly flavorful, and beautifully vibrant Low-Calorie Grilled Chicken & Quinoa Power Bowl that’s perfect for a healthy lifestyle! This dish proves that eating light doesn’t mean sacrificing taste or satisfaction. We hope you enjoy this energizing and nourishing meal! Happy cooking!
Estimated Nutritional Information (per serving)
Calories: 450-500; Total Fat: 18-22g (Saturated Fat: 2-3g); Cholesterol: 70-80mg; Sodium: 400-500mg; Total Carbohydrates: 45-50g (Dietary Fiber: 10-12g, Total Sugars: 6-8g); Protein: 35-40g.
Disclaimer: Nutritional information is estimated and can vary depending on specific ingredients, brands, and serving sizes used. This information is provided for guidance only and should not be considered a substitute for professional medical or nutritional advice.
