Description
A vibrant and nutritious bowl filled with lean protein and colorful veggies, perfect for a healthy meal.
Ingredients
Scale
- 2 medium skinless, boneless chicken breasts (about 12 oz / 340g)
- 2 cups broccoli florets (150g), steamed or roasted
- 1 medium red bell pepper, diced
- 1 medium zucchini, sliced
- 2 cups baby spinach (60g)
- 2 tablespoons extra virgin olive oil (30ml)
- 3 cloves garlic, minced
- 1 tablespoon lemon juice (15ml)
- Fresh herbs (parsley or cilantro), chopped (a handful)
- Salt and fresh cracked pepper, to taste
- Optional: Chili flakes for heat, avocado slices for creaminess, or ½ cup cooked quinoa or brown rice for heartiness
Instructions
- Prepare the chicken: Pat the chicken breasts dry with paper towels and season both sides generously with salt, pepper, and half the minced garlic.
- Cook the chicken: In a skillet, heat 1 tablespoon of olive oil over medium heat. Cook for about 5 minutes on each side, until the internal temperature reaches 165°F (74°C). Remove and let rest before slicing.
- Toss the vegetables: In a mixing bowl, combine broccoli, bell pepper, and zucchini. Drizzle with remaining olive oil, salt, and pepper. Toss to coat.
- Sauté the veggies: In the same skillet, add the veggie mixture and sauté until tender-crisp, about 6 to 7 minutes. Add spinach during the last minute to wilt.
- Assemble the bowl: Slice chicken and layer over the cooked veggies in each bowl. Drizzle with lemon juice and top with fresh herbs.
Notes
You can prepare vegetables and chicken ahead of time. This dish is versatile; feel free to swap in seasonal veggies.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 4g
- Sodium: 400mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 75mg
Keywords: chicken bowl, diabetic-friendly, healthy meal, veggie bowl