Description
A flavorful, protein-packed quinoa bowl with chicken, zucchini, tomato, and feta — perfect for anyone starting with easy meal prep recipes for beginners. Great for cooking ahead and enjoying all week.
Ingredients
2 cups chicken broth
1 cup rinsed quinoa
4 tablespoons extra-virgin olive oil, divided
2 garlic scapes, chopped
1 small onion, chopped
2 skinless, boneless chicken breast halves – cut into strips
1 zucchini, diced
1 tomato, diced
4 ounces crumbled feta cheese
8 fresh basil leaves
1 tablespoon lime juice
Instructions
Cook the Quinoa:
In a medium saucepan, bring chicken broth and quinoa to a boil. Once boiling, reduce heat to low, cover, and simmer for about 12 minutes—until the liquid is absorbed and the quinoa is fluffy with visible spirals.
Sauté Aromatics:
While the quinoa cooks, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add chopped garlic scapes and diced onion. Cook for about 5 minutes, or until the onion turns soft and translucent.
Cook the Chicken:
Add chicken strips to the skillet. Cook for approximately 5 minutes, until the outsides are browned and the centers are just slightly pink. Transfer the chicken to a plate and set aside.
Cook the Vegetables:
In the same skillet, pour in the remaining tablespoon of olive oil. Add chopped zucchini and tomato. Sauté for 5–8 minutes until the zucchini is tender.
Finish the Dish:
Return the chicken to the skillet. Sprinkle in crumbled feta cheese, fresh basil, and a squeeze of lime juice. Let everything cook together for another 10 minutes, or until the chicken is fully cooked and flavors are well combined.
Serve or Store:
Serve warm over quinoa or divide into meal prep containers for easy lunches or dinners throughout the week.
Notes
Store in fridge for up to 4 days; freeze chicken and quinoa separately for up to 2 months.
Swap chicken for chickpeas or tofu for a vegetarian version.
Double the batch for a week’s worth of lunches.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Meal Prep, Dinner, Lunch
- Method: Stovetop, Simmer, Sauté
- Cuisine: Mediterranean-Inspired
Nutrition
- Calories: 460
- Sugar: 4g
- Sodium: 620mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 4g
- Protein: 33g
- Cholesterol: 80mg
