Energy Power Bowls with Quinoa, Sweet Potato, and Chicken - photo 1
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Energy Power Bowls with Quinoa, Sweet Potato, and Chicken

Pikantne Main Dishes Lunches Takeaway Dishes 60 min Easy 16 wyświetleń ~24.55 PLN - (0)
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Description

This dish is the essence of a healthy, balanced meal, designed to provide you with stable energy for hours and protect against afternoon slumps. The Energy Power Bowl is a composition full of colors, flavors, and textures, inspired by the idea of a 'Buddha Bowl'. The base consists of complex carbohydrates with a low glycemic index – fluffy quinoa and naturally sweet, roasted sweet potato. They provide fuel for the brain and muscles, releasing energy slowly and evenly. Lean protein from juicy, herb-roasted chicken ensures a feeling of fullness for a long time, while healthy fats from avocado and creamy tahini sauce support the nervous system. Fresh, crunchy vegetables complete the dish, providing vitamins, minerals, and fiber. It’s the perfect lunch for work, a restorative meal after a workout, or a light yet filling dinner that delights not only in taste but also in appearance.

Ingredients (16)

Servings:
2
  • Komosa ryżowa (quinoa) 100 g
  • Sweet potato 400 g
  • Chicken breast 200 g
  • Awokado hass 0.4 szt.
  • Fresh spinach 60 g
  • Red bell pepper 0.6 szt.
  • Extra virgin olive oil 0.2 łyżek
  • Pasta tahini 30 g
  • Lemon juice 30 ml
  • Garlic 1 ząbek
  • Dried thyme 2 g
  • 🌿 Przyprawy
  • Sweet paprika powder 1 łyżeczka
  • Salt 0.1 szczypt
  • Ground black pepper 2 szczypty
  • ✨ Opcjonalne
  • Pumpkin seeds 10 g
  • Fresh cilantro 10 g
💰 Szacowany koszt dania: ~24.55 PLN (12.27 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of Ingredients

1

Start by preparing the oven and the vegetables. Preheat the oven to 200°C with the convection function (or 220°C top-bottom). Thoroughly scrub the sweet potato under running water using a vegetable brush to remove any dirt. Do not peel it – the skin is delicious and full of fiber after baking. Dry it with a paper towel.

Ingredients: Sweet potato
Preparing all the ingredients at the beginning (the so-called 'mise en place') will greatly facilitate and speed up cooking. Use a large cutting board to have enough space.

Baking Sweet Potato and Chicken

2

Cut the sweet potato into even cubes about 2 cm on each side. Transfer it to a large bowl. Clean the chicken breast of any membranes, pat it dry, and cut it into similarly sized cubes. Add the chicken to the bowl with the sweet potato. Drizzle everything with half of the olive oil (1 tablespoon, or 15g), sprinkle with sweet paprika, thyme, salt, and pepper. Mix thoroughly with your hands so that each piece is evenly coated with the spices.

Ingredients: Sweet potato, Chicken breast, Extra virgin olive oil, Sweet paprika powder, Dried thyme, Salt, Ground black pepper
Use a large bowl to mix the ingredients freely. Even-sized cubes will ensure that everything bakes at the same time. Marinating the chicken this way, even for a moment, will make it more flavorful.
3

Line a large baking sheet with parchment paper. Spread the marinated pieces of sweet potato and chicken in a single layer, leaving small gaps between them. Place the sheet in the preheated oven and bake for about 20-25 minutes. Halfway through baking (after about 10-12 minutes), stir the ingredients with a spatula to ensure even browning. The sweet potato should be soft, and the chicken should be cooked through and slightly golden.

It is crucial to spread the ingredients in a single layer. If they are stacked on top of each other, they will start to steam instead of bake and won't be crispy. Use two trays if one is too small.

Cooking Quinoa

4

While the sweet potato and chicken are baking, cook the quinoa. Measure 100g of quinoa. Transfer it to a fine sieve and rinse very thoroughly under cold running water for about a minute, rubbing the grains with your hand. This step is crucial to remove saponins – a natural, bitter coating. In a small pot, pour in 200 ml of water (double the volume compared to the quinoa), add a pinch of salt, and bring to a boil. Add the rinsed quinoa, stir, reduce the heat to the minimum, cover the pot, and cook for 15 minutes, until the quinoa absorbs all the water.

Ingredients: Komosa ryżowa (quinoa), Salt
Do not skip rinsing the quinoa, this is the most important step for achieving good flavor. After cooking, do not lift the lid immediately. Remove the pot from the heat and let it sit covered for another 5 minutes. This way, the quinoa will "finish cooking" and will be perfectly fluffy.

Preparation of Tahini Sauce

5

In a small bowl or jar, place 2 tablespoons of tahini paste, 30 ml of freshly squeezed lemon juice, the remaining tablespoon of oil (15g), and one clove of garlic pressed through a garlic press. Start mixing with a fork or a small whisk. Initially, the sauce may curdle and thicken – this is normal. Gradually, add cold water (about 2-3 tablespoons), one tablespoon at a time, while continuously mixing until the sauce reaches a smooth, creamy consistency resembling runny yogurt. Season to taste with a pinch of salt.

Ingredients: Pasta tahini, Lemon juice, Extra virgin olive oil, Garlic, Salt
The easiest way to mix the sauce is in a small jar – just screw the lid on and shake vigorously. You can adjust the consistency of the sauce by adding water. If it's too thick, add more water; if it's too thin – a little more tahini.

Bowl Composition

6

When all the components are ready, it's time to assemble the bowls. Prepare two deep bowls. Place a portion of fresh spinach at the bottom of each. Next, side by side, layer: a portion of cooked, slightly cooled quinoa, a portion of baked sweet potato with chicken. Wash and dice the red bell pepper and add it to the bowls. Cut the avocado in half, remove the pit, slice the flesh, and arrange it in the bowl.

Ingredients: Fresh spinach, Komosa ryżowa (quinoa), Sweet potato, Chicken breast, Red bell pepper, Awokado hass
Arranging the ingredients in separate sections, instead of mixing everything together, makes the dish look very appetizing. Try to ensure that the colors contrast nicely.
7

Drizzle the prepared tahini sauce generously over the finished bowls. If you are using optional ingredients, sprinkle everything with toasted pumpkin seeds for extra crunch and chopped fresh cilantro or parsley for freshness. Serve immediately while the roasted ingredients are still warm.

Ingredients: Pumpkin seeds, Fresh cilantro
Do not pour the sauce over the entire dish if you plan to eat part of it later. Store the sauce separately, and the dish will stay fresh and crispy for longer. Enjoy!

Fun Fact

💡

Quinoa, also known as quinoa, was called by the Incas 'the mother of all grains' and considered a sacred plant. It is one of the few plant sources of complete protein, which means it contains all the essential amino acids that our body cannot produce on its own.

Best for

Zdrowy obiad w środku tygodnia Lunch do pracy (meal prep) Posiłek po treningu Lekka i sycąca kolacja

Tips

🍽️ Serving

Serve in wide, shallow bowls to showcase all the colorful ingredients. Serve the tahini sauce in a small jug on the side, so everyone can drizzle it over the dish to their liking. Aesthetically arranged slices of avocado on top will add elegance to the dish.

🥡 Storage

This dish is perfect for meal prep. Store the cooked quinoa, baked chicken with sweet potato, and chopped vegetables in separate airtight containers in the fridge for up to 3 days. Keep the sauce in a jar. Cut the avocado just before serving to prevent it from browning. Assemble the bowl right before eating.

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