main Mediterranean-inspired gluten-freemeal-prep
Lemon-herb chicken and quinoa bowls
Four meal-prep bowls with lemon-oregano chicken, quinoa, roasted vegetables, crisp cucumber, greens, and herb yogurt.
Vorbereitung25 Min.
Garzeit30 Min.
Ruhezeit5 Min.
Ofen220°C
Portionen4
Original meal-prep recipe informed by Food Network chicken-bowl and herbed-quinoa techniques
Zutaten
Geschrieben für 33 × 45 cm Backblech
Einheiten
Portionen
Hähnchen
- 700 g Hähnchenbrust oder -oberkeule ohne Haut und Knochen gerundet
- 45 ml Olivenöl gerundet
- 75 ml frischer Zitronensaft gerundet
- 4 g fein abgeriebene Zitronenschale gerundet
- 3 Knoblauchzehen, fein gerieben gerundet
- 3 g getrockneter Oregano gerundet
- 8 g feines Salz gerundet
- 2 g schwarzer Pfeffer gerundet
- 250 g Quinoa, gründlich gespült gerundet
- 500 ml Wasser oder salzarme Brühe gerundet
- 400 g Zucchini, in Halbmonde geschnitten gerundet
- 300 g Paprika, in Streifen gerundet
- 200 g rote Zwiebel, in Spalten geschnitten gerundet
Kalte Komponenten
- 250 g griechischer Naturjoghurt gerundet
- 20 g frischer Dill und Petersilie, gehackt gerundet
- 250 g Gurke, gewürfelt gerundet
- 120 g Babyspinat oder gehackter Römersalat gerundet
Angaben zur Ernährung sind ein Anhaltspunkt, keine Garantie. Bei einer Allergie bitte die Zutaten selbst prüfen.
Method
- Heat the oven to 220°C. Mix 30 ml olive oil, 45 ml lemon juice, zest, garlic, oregano, most of the salt, and pepper. Coat the chicken and set it on one side of a large rimmed tray.
- Toss the zucchini, peppers, and onion with 15 ml oil and a little salt. Spread on the other side without crowding; use a second tray if necessary.
- Roast for 20 to 28 minutes, stirring the vegetables once, until the chicken reaches 74°C in the thickest part. Rest 5 minutes, then slice.
- Combine the quinoa, water or broth, and remaining salt. Bring to a boil, cover, reduce to low, and cook 15 minutes. Stand covered 5 minutes and fluff.
- Mix the yogurt with the remaining lemon juice and herbs.
- Divide quinoa, vegetables, and chicken among four shallow containers. Cool before sealing. Pack cucumber, greens, and sauce separately.
Meal-Prep and Storage
- Refrigerate within 2 hours and use within 4 days at 4°C or colder.
- Freeze only chicken, quinoa, and roasted vegetables for up to 2 months. Thaw overnight in the refrigerator.
- Remove cold components, add water to the quinoa, cover loosely, and reheat until the chicken and grains reach 74°C. Add cucumber, greens, and sauce afterward.
- For a cold bowl, eat directly from refrigeration and keep the meal out no longer than 2 hours.
Notes
- Gluten-free when the broth, spices, and yogurt are verified.
- Chicken thighs stay juicier after reheating; breasts may cook faster.
Sources Consulted
- Food Network, “Chicken Quinoa Bowl”
- Food Network, “Herbed Quinoa”
- FoodSafety.gov, “Safe Minimum Internal Temperatures”
- FoodSafety.gov, “Cold Food Storage Chart”
Verwendete Quellen
Von Christoph Mayer