CHICKEN QUINOA BOWLS WITH BALSAMIC DRESSING

6 steps

Prep:30min

Updated at: Tue, 06 Aug 2024 17:17:01 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories503.7 kcal (25%)

Total Fat19.2 g (27%)

Carbs33.3 g (13%)

Sugars9.3 g (10%)

Protein48.4 g (97%)

Sodium698.7 mg (35%)

Fiber6.5 g (23%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

¼ cupbalsamic vinegar

2 cupwater

⅓ cupquinoa

rinsed

2 x 6 ozboneless skinless chicken breast halves

3 tspolive oil

or coconut, divided

¼ tspgarlic powder

½ tspsalt

divided

¼ tsppepper

divided

0.5 lbfresh asparagus

trimmed

¼ cupplain greek yogurt

½ tspspicy brown mustard

0.5avocado

medium, ripe, peeled and sliced

6cherry tomatoes

halved

Instructions

Step 1

1. Place vinegar in a small saucepan; bring to a boil. Cook until slightly thickened, 2-3 minutes. Transfer to a bowl; cool completely.

Step 2

2. In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, 10-12 minutes or until liquid is absorbed. Keep warm.

Step 3

3. Preheat broiler. Toss chicken with 2 tsp. oil, the garlic powder, ¼ tsp. salt and ⅛ tsp. pepper. Place on half of a 15x10x1-in. pan coated with cooking spray. Broil chicken 4 in. from heat for 5 minutes. Meanwhile, toss asparagus with remaining oil, salt and pepper.

Step 4

4. Remove pan from oven; turn chicken over. Add asparagus. Broil until a thermometer inserted in chicken reads 165° and asparagus is tender, 3-5 minutes. Let chicken stand for 5 minutes before slicing.

Step 5

5. For dressing, stir yogurt and mustard into balsamic reduction. To serve, divide quinoa between 2 bowls; top each with chicken, asparagus, avocado and tomatoes. Serve with dressing.

Step 6

491 cal., 21g fat (5g sat. fat), 101mg chol., 715mg sod., 35g carb. (12g sugars, 6g fiber), 42g pro.