Chicken & Quinoa Buddha Bowls

Chicken & Quinoa Buddha Bowls

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From: EatingWell Magazine, September 2019

Arrange the toppings individually on these protein-packed Buddha bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal-prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Roasted Chicken Thighs
  • 5 boneless, skinless chicken thighs (about 1¼ pounds), trimmed
  • ½ teaspoon ground pepper
  • ¼ teaspoon salt
  • Quinoa
  • 3 cups low-sodium chicken broth
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon salt
  • 1½ cups quinoa
  • Italian Dressing
  • ¾ cup red-wine vinegar
  • 5 tablespoons water
  • 1½ tablespoons sugar
  • 1 tablespoon Dijon mustard
  • 1 large clove garlic
  • 2 teaspoons dried basil
  • 2 teaspoons dried oregano
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • 1¾ cups extra-virgin olive oil
  • Toppings
  • 1 (15 ounce) can chickpeas, rinsed
  • 1 avocado, sliced
  • 6 radishes, thinly sliced
  • 1 cup sprouts or shoots
  • ¼ cup toasted seeds or chopped nuts

Preparation

  • Prep

  • Ready In

  1. To prepare chicken: Preheat oven to 425°F. Place chicken on a baking sheet. Sprinkle with ½ teaspoon ground pepper and ¼ teaspoon salt. Roast the chicken until an instant-read thermometer inserted in the thickest part registers 165°F, 14 to 16 minutes. Slice 4 thighs. (Reserve 1 thigh for another use.)
  2. Meanwhile, prepare quinoa: Combine broth, 1 tablespoon oil and ¼ teaspoon salt in a large saucepan. Bring to a simmer over high heat. Stir in quinoa and return to a simmer. Reduce heat and simmer until the quinoa has absorbed all the liquid and the grains have burst, 15 to 20 minutes. Remove from heat, cover and let stand for 5 minutes. (Reserve 2 cups for another use.)
  3. To prepare dressing: Combine vinegar, water, sugar, mustard, garlic, basil, oregano, salt and pepper in a blender. Puree until smooth. With the motor running, slowly add oil and puree until creamy. (Transfer 1¾ cups to a large mason jar and refrigerate for up to 1 week.)
  4. To assemble bowls: Divide 3 cups quinoa among 4 large shallow bowls. Top with the chicken, chickpeas, avocado, radishes and sprouts (or shoots); sprinkle with seeds (or nuts). Drizzle with ¾ cup dressing.
  • To make ahead: Prepare chicken (Step 1) and quinoa (Step 2); refrigerate separately for up to 5 days. Prepare dressing (Step 3); refrigerate for up to 1 week.

Nutrition information

  • Serving size: 2 cups
  • Per serving: 753 calories; 50 g fat(8 g sat); 10 g fiber; 43 g carbohydrates; 34 g protein; 156 mcg folate; 76 mg cholesterol; 5 g sugars; 0 g added sugars; 160 IU vitamin A; 7 mg vitamin C; 74 mg calcium; 4 mg iron; 490 mg sodium; 836 mg potassium
  • Nutrition Bonus: Folate (39% daily value), Iron (22% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 8½ fat, 3 lean protein, 2 starch

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