Lemon-herb chicken and quinoa bowls

Method

1. 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.
2. 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.
3. 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.
4. 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.
5. Mix the yogurt with the remaining lemon juice and herbs.
6. 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”