Name: Goddess Veggie Bowls with Chicken
Prep time: 30 min
Total time: 285 min
Ingredients: 0.5 cup low-fat buttermilk; 0.5 cup low-fat plain Greek yogurt; 0.25 cup lightly packed fresh flat-leaf parsley; 1 tablespoon chopped fresh chives; 1 tablespoon lemon juice plus 2 tsp. lemon zest, divided; 1 clove garlic, peeled; 1.25 pounds chicken tenders; 1.3333333730698 cups water; 0.66666668653488 cup quinoa, rinsed; 0.125 teaspoon salt; 4 cups lacinato (dinosaur) kale, stems trimmed, thinly sliced; 0.5 medium cucumber, sliced; 2 bell peppers, preferably 1 red and 1 orange or yellow, diced; 1 pint cherry tomatoes, halved if large; 1 avocado, cubed or sliced; 0.5 cup shredded sharp Cheddar cheese; 0.25 cup sliced almonds, toasted

Prep Time:

30 mins

Additional Time:

4 hrs 15 mins

Total Time:

4 hrs 45 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Gluten-Free Healthy Aging Healthy Pregnancy High Fiber High-Protein Low Sodium Soy-Free

Jump to Nutrition Facts

How to Make the Dressing and Marinade

This healthy variation of green goddess salad dressing gets its creaminess from buttermilk, Greek yogurt and fresh herbs. We lightened it up by using low-fat buttermilk and low-fat Greek yogurt. In a food processor, combine the buttermilk, yogurt, parsley, chives, lemon juice and garlic, then blend until smooth. If you don't have a food processor, you can use a countertop or immersion blender.

This two-in-one recipe is both the dressing for the salad and the marinade for the chicken. Reserve 1/2 cup of the mixture for the dressing and use the remaining mixture for the marinade.

How to Marinate the Chicken

The mild acidity of the buttermilk and Greek yogurt in the marinade helps tenderize the chicken and keeps it moist. The fresh herbs, lemon and garlic provide a boost of flavor. To marinate the chicken, pour the marinade into a large, sealable plastic bag and add the chicken tenders. Remove as much air from the bag as you can, seal, and marinate in the refrigerator for at least 4 hours and up to 6 hours. Don't go over 6 hours because at that point the acid in the marinade will start to break down the protein in the chicken, giving it a mushy texture.

How to Thinly Slice Lacinato Kale

Lacinato kale (also called Tuscan or dinosaur kale) is a variety of dark leafy kale that's almost as common as curly kale. The stems on the Lacinato variety are also woody and fibrous, but the leaves are flatter than curly kale with an embossed, crinkly texture.

To slice the kale, cut along each side of the stem and discard the stems. Stack the kale leaves, roll them tightly and then slice the kale into thin strips.

Learn more about the different varieties of kale and check out our step-by-step guide on how to cut kale.

Additional reporting by Jan Valdez

Ingredients

½ cup low-fat buttermilk
½ cup low-fat plain Greek yogurt
¼ cup lightly packed fresh flat-leaf parsley
1 tablespoon chopped fresh chives
1 tablespoon lemon juice plus 2 tsp. lemon zest, divided
1 clove garlic, peeled
1 ¼ pounds chicken tenders
1 ⅓ cups water
⅔ cup quinoa, rinsed
⅛ teaspoon salt
4 cups lacinato (dinosaur) kale, stems trimmed, thinly sliced
½ medium cucumber, sliced
2 bell peppers, preferably 1 red and 1 orange or yellow, diced
1 pint cherry tomatoes, halved if large
1 avocado, cubed or sliced
½ cup shredded sharp Cheddar cheese
¼ cup sliced almonds, toasted

Directions

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).
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. Line a large rimmed baking sheet with foil. 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 chicken. Drizzle the remaining 1/4 cup dressing over the bowls. Top with avocado, cheese and almonds.

Equipment

Food processor, large rimmed baking sheet

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 (per serving)

514	Calories
19g	Fat
42g	Carbs
51g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 514
% Daily Value *
Total Carbohydrate 42g	15%
Dietary Fiber 10g	36%
Total Sugars 9g
Protein 51g	102%
Total Fat 19g	24%
Saturated Fat 5g	25%
Cholesterol 89mg	30%
Sodium 359mg	16%
Potassium 917mg	20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.