Mediterranean Grain Bowl with Herb-Marinated Chicken
25min
20min
4
485
Chef's Note
This recipe demonstrates the component storage method discussed in the blog post. Store proteins, grains, wet vegetables, and cheese in separate containers to prevent moisture transfer and maintain optimal texture throughout the week. The quinoa stays fluffy in glass containers, chicken remains flavorful when properly sealed, and vegetables stay crisp when kept separate. Assemble just before eating for a fresh-tasting lunch every time. These bowls stay fresh for 4-5 days when stored properly.
Tags
Ingredients
1.5 pounds boneless, skinless chicken breasts
4 tablespoons olive oil
3 tablespoons lemon juice
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon salt
1/2 teaspoon black pepper
1.5 cups quinoa, uncooked
3 cups vegetable broth
2 cups cherry tomatoes, halved
1 large cucumber, diced
1/2 cup red onion, thinly sliced
1/2 cup Kalamata olives, pitted and halved
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
2 tablespoons extra virgin olive oil for drizzling
Instructions
- 1
In a shallow dish, whisk together 2 tablespoons olive oil, lemon juice, minced garlic, oregano, 1/2 teaspoon salt, and black pepper. Add chicken breasts and turn to coat. Marinate for at least 15 minutes at room temperature.
- 2
While chicken marinates, rinse quinoa thoroughly under cold water. In a medium saucepan, bring vegetable broth to a boil. Add quinoa and remaining 1/2 teaspoon salt, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
- 3
Heat remaining 2 tablespoons olive oil in a large skillet over medium-high heat. Remove chicken from marinade and cook for 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Transfer to a cutting board and let rest for 5 minutes before slicing into strips.
- 4
While chicken rests, prepare your vegetables: halve cherry tomatoes, dice cucumber, slice red onion, and halve olives. Keep these components separate for optimal storage.
- 5
To assemble meal prep containers, divide cooled quinoa among four glass containers with tight-fitting lids. In separate smaller containers or compartments, portion out the sliced chicken, keeping it separate from wet ingredients.
- 6
Pack cherry tomatoes, cucumber, red onion, and olives in their own small containers or use divided containers to keep them separate from the quinoa and chicken.
- 7
Store feta cheese and fresh parsley in separate small containers to add just before eating.
- 8
When ready to eat, combine quinoa, chicken, vegetables, feta, and parsley in a bowl. Drizzle with extra virgin olive oil and enjoy cold or gently reheated.
Nutrition Information (per serving)
485
38g
42g
18g
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