Dark green dinosaur kale contrasts with the warm tones of bell peppers and tomatoes in these hearty chicken and veggie bowls. Source: Diabetic Living Magazine, Spring 2020

Sara Haas, R.D.N., L.D.N.
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine buttermilk, yogurt, parsley, chives, lemon juice, and garlic in a food processor and blend until smooth. Refrigerate 1/2 cup to use as dressing. Pour the remaining mixture into a large, sealable plastic bag and add chicken tenders. Remove air from the bag, seal, and marinate in the refrigerator for at least 4 hours (and up to 6 hours).

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  • Combine water and quinoa in a medium saucepan; bring to a boil over medium heat. Reduce heat to medium-low, cover and simmer until the quinoa is tender, 13 to 15 minutes. Drain any excess liquid. Add lemon zest and salt; fluff with a fork.

  • Meanwhile, position oven rack about 4 inches from heat source; preheat broiler. Take a sheet of foil large enough to line a large baking sheet, crumple it, then flatten it out and place on the baking sheet. Coat with cooking spray. Remove the chicken from the marinade, shaking off excess (discard marinade), and place on the prepared baking sheet. Broil the chicken, flipping once, until an instant-read thermometer inserted in the center registers 165 degrees F, 8 to 12 minutes.

  • Add kale and 1/4 cup of the reserved dressing to the quinoa; stir to combine. Divide the quinoa mixture among 4 bowls. Top with cucumber, bell peppers, tomatoes, and the chicken. Drizzle the remaining 1/4 cup dressing over the bowls. Top with avocado, cheese, and almonds.

Tips

To make ahead: Prepare quinoa (Step 2) and refrigerate for up to 1 day; marinate chicken (Step 1) up to 6 hours ahead.

Nutrition Facts

514 calories; 19 g total fat; 5 g saturated fat; 89 mg cholesterol; 359 mg sodium. 917 mg potassium; 42 g carbohydrates; 10 g fiber; 9 g sugar; 51 g protein;