Energetic 'Meal-Prep' Bowl with Chicken, Quinoa, and Roasted Vegetables - photo 1
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Energetic 'Meal-Prep' Bowl with Chicken, Quinoa, and Roasted Vegetables

Main Dishes Lunches Takeaway Dishes 75 min Easy 17 wyświetleń ~55.27 PLN - (0)
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Description

This dish is the essence of smart meal planning, perfect for busy individuals who don't want to compromise on healthy and delicious food during the week. It is a complete, balanced meal packed in one container that you can prepare on Sunday to enjoy a tasty lunch for the following days. The base is protein-rich and gluten-free quinoa, which provides energy for long hours. Juicy, aromatic pieces of chicken roasted with herbs serve as a source of lean protein. The whole is complemented by a riot of colors and flavors from roasted vegetables – sweet sweet potato, crunchy broccoli, sweet bell pepper, and slightly spicy red onion. Roasting brings out their natural sweetness and depth of flavor. Everything is tied together with a light, refreshing vinaigrette made from lemon juice and Dijon mustard, which adds character and freshness to the dish. The meal is not only healthy and filling but also visually appealing, making lunch at work a true pleasure.

Ingredients (16)

Servings:
4
  • Chicken breast 500 g
  • Komosa ryżowa (quinoa) 200 g
  • Sweet potato 400 g
  • Broccoli 500 g
  • Red bell pepper 1.1 szt.
  • Red onion 150 g
  • Extra virgin olive oil 0.4 łyżek
  • Lemon juice 30 ml
  • Dijon mustard 10 g
  • Honey or maple syrup 0.7 łyżka
  • 🌿 Przyprawy
  • Papryka słodka wędzona 2 łyżeczki
  • Czosnek granulowany 1 łyżeczka
  • Salt 0.2 szczypt
  • Pieprz czarny świeżo mielony 3 szczypty
  • ✨ Opcjonalne
  • Feta cheese 100 g
  • Pumpkin seeds 40 g
💰 Szacowany koszt dania: ~55.27 PLN (13.82 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of vegetables and chicken

1

Start by preparing all the ingredients. Preheat the oven to 200°C (fan). Line two large baking sheets with parchment paper. Peel the sweet potato using a vegetable peeler and cut it into cubes about 1.5 cm on each side. Wash the broccoli and divide it into small florets. Wash the bell pepper, remove the seeds, and cut it into strips or larger cubes. Peel the red onion and cut it into thick wedges. Clean the chicken breast of any membranes, pat it dry with paper towels, and cut it into cubes about 2-3 cm on each side.

Ingredients: Sweet potato, Broccoli, Red bell pepper, Red onion, Chicken breast
Use a sharp chef's knife and a large cutting board. Try to make the pieces of vegetables and chicken similar in size - this will ensure even cooking. Preparing the ingredients in advance (known as 'mise en place') makes cooking much easier and faster.

Baking

2

In a large bowl, place the chopped vegetables (sweet potato, broccoli, bell pepper, onion). Drizzle with about 45 ml (3 tablespoons) of olive oil, and sprinkle with salt and pepper. Mix thoroughly with your hands to ensure each vegetable is coated with a thin layer of oil and seasoning. Spread the vegetables evenly in a single layer on one of the prepared baking sheets. In another bowl, place the chopped chicken. Add 15 ml (1 tablespoon) of oil, smoked paprika, garlic powder, salt, and pepper. Mix until the meat is evenly coated with the marinade. Spread the chicken on the second baking sheet. Place both sheets in the preheated oven and bake for 25-30 minutes, until the vegetables are tender and slightly caramelized, and the chicken is fully cooked and golden.

Ingredients: Sweet potato, Broccoli, Red bell pepper, Red onion, Chicken breast, Extra virgin olive oil, Papryka słodka wędzona, Czosnek granulowany, Salt, Pieprz czarny świeżo mielony
The most important thing is not to overcrowd the baking sheet! The ingredients should be laid out in a single layer with small gaps in between. If they are too tightly packed, they will steam instead of bake and won't be crispy. Halfway through baking (after about 15 minutes), you can stir the vegetables and chicken on the sheets.

Cooking quinoa

3

While the chicken and vegetables are baking, cook the quinoa. Rinse 200g of quinoa in a fine sieve under cold running water very thoroughly. Rinse for about a minute, rubbing the grains with your hand. This step is crucial to remove saponins, which give a bitter taste. Transfer the rinsed quinoa to a small pot, add 400 ml of cold water (ratio 1:2), and add a pinch of salt. Bring to a boil, then reduce the heat to the minimum, cover the pot, and cook for about 15 minutes, until all the water is absorbed. Remove the pot from the heat and let it sit covered for another 5-10 minutes. Finally, gently fluff the quinoa with a fork.

Ingredients: Komosa ryżowa (quinoa), Salt
Do not skip rinsing the quinoa! This is the most common mistake that results in a bitter taste of the dish. After cooking and setting aside, the quinoa will 'finish cooking' and become perfectly fluffy. Use a pot with a thick bottom to prevent burning.

Preparing the vinaigrette sauce

4

In a small jar with a lid, place all the sauce ingredients: 30 ml of olive oil, 30 ml of freshly squeezed lemon juice, 2 teaspoons of Dijon mustard, 2 teaspoons of honey or maple syrup, a pinch of salt and pepper. Close the jar and shake it vigorously for about 30 seconds, until the ingredients combine into a smooth, uniform emulsion. The sauce should thicken slightly and have a creamy consistency. Taste and adjust seasoning if necessary.

Ingredients: Extra virgin olive oil, Lemon juice, Dijon mustard, Honey or maple syrup, Salt, Pieprz czarny świeżo mielony
Using a jar is the simplest and quickest way to make the perfect vinaigrette. Alternatively, you can place the ingredients in a small bowl and whisk vigorously while slowly pouring in the oil. The dressing can be stored in the fridge in the same jar for a week.

Composition and storage

5

Once all the ingredients are ready and slightly cooled, you can assemble your meal prep bowls. Prepare 4 airtight lunch containers. In each container, place an equal portion of cooked quinoa, roasted chicken, and roasted vegetables. Try to arrange the ingredients next to each other, creating colorful sections. Optionally, if using, sprinkle with feta cheese and pumpkin seeds. Store the dressing separately in a small, airtight container or jar. Place the closed containers with food in the refrigerator.

Ingredients: Komosa ryżowa (quinoa), Chicken breast, Sweet potato, Broccoli, Red bell pepper, Red onion, Feta cheese, Pumpkin seeds
The key to freshness is storing the sauce separately! Drizzle it over the dish just before eating. This way, the quinoa and vegetables won't become soggy. Meals prepared this way can be stored in the fridge for up to 4 days.

Fun Fact

💡

Quinoa, also known as rice grass, was called by the Incas 'the mother of all grains' and has been a staple of their diet for over 5000 years. It is valued for its extraordinary nutritional properties to the extent that NASA considered it an ideal food for astronauts during long space missions.

Best for

Lunch do pracy Zdrowy obiad w tygodniu Posiłek po treningu Szybka kolacja

Tips

🍽️ Serving

Before serving, take the container out of the fridge for 15-20 minutes to allow the dish to reach room temperature, or heat it gently in the microwave for 1-2 minutes. Just before eating, generously drizzle with the prepared sauce and mix everything together. For added freshness, you can sprinkle with chopped parsley or cilantro.

🥡 Storage

Store the prepared bowls in airtight glass or plastic containers in the refrigerator for up to 4 days. Keep the sauce separately in a small, sealed jar. This way, all the ingredients will maintain their texture and freshness.

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