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Mediterranean Diet Meal

Mediterranean Diet Meal: Tasty Chicken Quinoa Prep in 40 Minutes

Discover the joy of meal prepping with this 40-Minute Mediterranean Diet meal featuring chicken, quinoa, and fresh veggies.
Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Chicken
  • 2 breasts Chicken Breast Substitute with turkey or tofu for vegetarian option.
  • 2 tablespoons Olive Oil Rich in healthy fats.
For the Quinoa
  • 2 cups Quinoa Rinse before cooking to remove bitterness.
For the Salad
  • 2 cups Tomatoes Fresh and juicy.
  • 1 cup Cucumber Adds refreshing crunch.
  • 1 medium Red Onion Consider using green onions for a milder taste.
For the Toppings
  • 1 cup Feta Cheese Adds creaminess.
  • 1/2 cup Kalamata Olives Briny and flavorful.
  • 1 tablespoon Lemon Juice Use fresh juice for best flavor.

Equipment

  • Medium saucepan
  • large skillet
  • Mixing Bowl
  • Meal Prep Containers

Method
 

Preparation Steps
  1. Rinse 2 cups of quinoa under cold water for about 1 minute.
  2. In a medium saucepan, combine the rinsed quinoa with 4 cups of water and bring to a boil. Reduce heat to low, cover, and simmer for about 15 minutes.
  3. While cooking quinoa, season 2 chicken breasts with salt, pepper, garlic powder, and oregano.
  4. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat and cook chicken for 6-7 minutes on each side.
  5. Let the chicken rest for 5 minutes before slicing.
  6. Layer ½ cup of quinoa at the bottom of each meal prep container, add chicken slices on top.
  7. In a mixing bowl, combine diced tomatoes, cucumber, and red onion for the salad.
  8. Spoon a generous portion of salad into each container, alongside chicken and quinoa.
  9. Sprinkle Kalamata olives and feta cheese over each container and drizzle with lemon juice.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 40gProtein: 35gFat: 20gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 100mgSodium: 500mgPotassium: 700mgFiber: 6gSugar: 4gVitamin A: 2000IUVitamin C: 30mgCalcium: 150mgIron: 3mg

Notes

Store in airtight containers in the fridge for up to 4 days. Best not to freeze due to veggie texture.

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