Mediterranean Diet Meal: Easy Chicken and Quinoa Bliss

This Mediterranean Diet Meal features chicken and quinoa, perfect for quick meal prep.

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Prep Time 20

Cook Time 20

Resting Time 5

Total Time 40

Servings: 4 servings

Course: Lunch

Cuisine: Mediterranean

Calories: 450

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Chicken

4 pieces Chicken Breast A lean protein source

For the Quinoa

2 cups Quinoa Rinse before cooking

For the Salad

2 cups Tomatoes Fresh and juicy
1 cup Cucumber Provides a refreshing crunch
1 small Red Onion Adds a zesty bite

For the Toppings

1/2 cup Feta Cheese Creamy and tangy
1/4 cup Kalamata Olives Adds a briny depth

For Cooking and Dressing

2 tablespoons Olive Oil Rich in healthy fats
2 tablespoons Lemon Juice Use fresh juice

Equipment

large pot
fine mesh strainer
large skillet
Meal Prep Containers

Method

Steps

Rinse 2 cups of quinoa in cold water for about 1 minute to remove bitterness.
In a large pot, add rinsed quinoa and 4 cups of water, bring to a boil, then simmer for 15 minutes.
Pat dry 4 chicken breasts, season with salt, pepper, garlic powder, and oregano.
Heat 2 tablespoons of olive oil and cook seasoned chicken for 6-7 minutes on each side until golden brown.
Prepare meal prep containers, layer ½ cup of quinoa, sliced chicken, and a salad of tomatoes, cucumber, and red onion.
Top each salad with Kalamata olives and crumbled feta cheese, then drizzle fresh lemon juice.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 40gProtein: 35gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 80mgSodium: 600mgPotassium: 700mgFiber: 5gSugar: 3gVitamin A: 1000IUVitamin C: 30mgCalcium: 150mgIron: 2mg

Notes

Use fresh ingredients for the best flavor and do not hesitate to experiment with substitutions.

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