Arrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal- prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.
By Katie Webster | Updated on September 19, 2023
Tested by EatingWell Test Kitchen
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Servings: 4
Yield: 8 cups
Nutrition Prole:
Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium Low Added Sugar Soy-Free High-Fiber High-Protein Egg-Free Gluten-Free
Ingredients:
Roasted Chicken Thighs
5 boneless, skinless chicken thighs (about 1 1/4 pounds), trimmed
1⁄2 teaspoon ground pepper
1⁄4 teaspoon salt
Quinoa
3 cups low-sodium chicken broth
1 tablespoon extra-virgin olive oil
1⁄4 teaspoon salt1
1⁄2 cups quinoa
Italian Dressing
3⁄4 cup red-wine vinegar
5 tablespoons water
1 1⁄2 tablespoons sugar
1 tablespoon Dijon mustard
1 large clove garlic
2 teaspoons dried basil
2 teaspoons dried oregano
1⁄2 teaspoon salt
1⁄2 teaspoon ground pepper
1 3⁄4 cups extra-virgin olive oil
Toppings
1 (15 ounce) can chickpeas, rinsed
1 avocado, sliced
6 radishes, thinly sliced
1 cup sprouts or shoots
1⁄4 cup toasted seeds or chopped nuts
Directions:
Step 1
To prepare chicken: Preheat oven to 425 degrees F. Place chicken on a baking sheet. Sprinkle with 1/2 teaspoon ground pepper and 1/4 teaspoon salt. Roast the chicken until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 14 to 16 minutes. Slice 4 thighs. (Reserve 1 thigh for another use.)
Step 2
Meanwhile, prepare quinoa: Combine broth, 1 tablespoon oil and 1/4 teaspoon salt in a large saucepan. Bring to a simmer over high heat. Stir in quinoa and return to a simmer. Reduce heat and simmer until the quinoa has absorbed all the liquid and the grains have burst, 15 to 20 minutes. Remove from heat, cover and let stand for 5 minutes. (Reserve 2 cups for another use.)
Step 3
To prepare dressing: Combine vinegar, water, sugar, mustard, garlic, basil, oregano, salt and pepper in a blender. Puree until smooth. With the motor running, slowly add oil and puree until creamy. (Transfer 1 3/4 cups to a large mason jar and refrigerate for up to 1 week.)
Step 4
To assemble bowls: Divide 3 cups quinoa among 4 large shallow bowls. Top with the chicken, chickpeas, avocado, radishes and sprouts (or shoots); sprinkle with seeds (or nuts). Drizzle with 3/4 cup dressing.
Tips:
To make ahead: Prepare chicken (Step 1) and quinoa (Step 2); refrigerate separately for up to 5 days. Prepare dressing (Step 3); refrigerate for up to 1 week.
Originally appeared: EatingWell Magazine, September 2019
Nutrition Facts:
Per serving: Serving Size 2 cups 753 calories; total fat 50g ; saturated fat 8g ; cholesterol 76mg ; sodium 490mg ; total carbohydrate 43g; dietary fiber 10g; total sugars 5g; protein 34g; vitamin c 7mg; calcium 74mg; iron 4mg; potassium 836mg
See original recipe on EatingWell: https://www.eatingwell.com/recipe/275091/chicken-quinoa-buddha-bowls/
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