Boles de quinoa y pollo para preparar las comidas de la semana: sencillos, frescos y listos para la semana

Ingredientes

• For the chicken: 1.5 lb boneless skinless chicken breasts (or thighs)
• 1 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• For the quinoa: 1 cup dry quinoa, rinsed
• 2 cups low-sodium chicken broth (or water)
• Pinch of salt
• Veggies and extras: 1 large bell pepper, diced
• 1 cup cucumber, chopped
• 1 cup cherry tomatoes, halved
• 1/2 small red onion, thinly sliced
• 2 cups baby spinach or chopped romaine
• 1/4 cup crumbled feta (optional)
• Fresh parsley or cilantro, chopped
• Lemon-garlic dressing: 3 tbsp olive oil
• 1 large lemon, juiced (about 3 tbsp)
• 1 tsp Dijon mustard
• 1 garlic clove, finely grated
• 1/2 tsp honey or maple syrup
• Salt and pepper to taste

Preparación

1. 1

   Cook the quinoa: In a medium pot, combine rinsed quinoa, broth, and a pinch of salt. Bring to a boil, reduce heat, cover, and simmer 15 minutes. Turn off heat, keep covered 5 minutes, then fluff with a fork.

2. 2

   Season the chicken: Pat chicken dry. Toss with olive oil, salt, pepper, garlic powder, smoked paprika, and oregano.

3. 3

   Cook the chicken: Sear in a hot skillet 5–6 minutes per side until browned and cooked through (165°F). Rest 5 minutes, then slice or cube. Oven option: bake at 425°F for 18–22 minutes.

4. 4

   Mix the dressing: Whisk olive oil, lemon juice, Dijon, garlic, honey, salt, and pepper until glossy.

5. 5

   Prep the veggies: Chop bell pepper, cucumber, tomatoes, and onion. Roughly chop greens. Crumble feta and herbs.

6. 6

   Assemble bowls: Divide quinoa among 4 containers. Top with chicken, veggies, greens, and feta. Drizzle with dressing right before eating, or portion it into small lidded cups.

7. 7

   Serve: Enjoy cold or warm the chicken and quinoa briefly, then add the fresh veggies and dressing.