Bright layers of grains, lean chicken, and vegetables offer satisfying, easy-prep nutrition and appealing colour.
# Components:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large chicken breasts, boneless and skinless
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon garlic powder
08 - Salt, to taste
09 - Black pepper, to taste
→ Vegetables
10 - 1 cup cherry tomatoes, halved
11 - 1 cup shredded purple cabbage
12 - 1 large carrot, julienned
13 - 1 yellow bell pepper, sliced
14 - 1 cup baby spinach
15 - 1/2 cup edamame, shelled and cooked
16 - 1 small cucumber, sliced
→ Dressing
17 - 3 tablespoons extra-virgin olive oil
18 - 2 tablespoons lemon juice
19 - 1 teaspoon Dijon mustard
20 - 1 teaspoon honey
21 - Salt, to taste
22 - Black pepper, to taste
→ Garnish
23 - 2 tablespoons toasted pumpkin seeds
24 - 1 tablespoon chopped fresh parsley
# Preparation steps:
01 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil, reduce to low heat, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 minutes before fluffing with a fork.
02 - Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear over medium heat for 6 to 7 minutes per side until fully cooked. Rest for 5 minutes and slice thinly.
03 - While quinoa and chicken are cooking, chop cherry tomatoes, shred cabbage, julienne carrot, slice bell pepper, prepare spinach, shell and cook edamame, and slice cucumber.
04 - Whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper in a mixing bowl until the dressing is emulsified.
05 - Portion quinoa into four meal-prep containers. Layer sliced chicken and each vegetable in distinct sections over the grains for optimal visual appeal.
06 - Drizzle with dressing immediately before serving or pack dressing separately for freshness. Garnish with toasted pumpkin seeds and chopped parsley.
07 - Refrigerate meal-prep bowls in sealed containers for up to four days.
