Mediterranean Chicken and Quinoa Bake

Name: Mediterranean Chicken and Quinoa Bake
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 6 servings
Cuisine: Mediterranean
Ingredients: 1.5 pound chicken breast (boneless, skinless, cut into 1-inch cubes); 1 tablespoon olive oil; 1 yellow onion (large, diced); 2 clove garlic (minced); 1.5 cup quinoa (uncooked, rinsed); 1 can chickpeas (15 ounce, rinsed and drained); 1 red bell pepper (large, diced); 1 cup cherry tomatoes (halved); 5 ounce baby spinach; 4 cup vegetable broth; 1 teaspoon dried oregano; 0.5 teaspoon dried thyme; 0.5 teaspoon kosher salt; 0.25 teaspoon black pepper (freshly ground); 2 tablespoon lemon juice

Tender chicken breast, fluffy quinoa, and nutrient-rich vegetables baked together with Mediterranean herbs for a satisfying and easy meal prep.

Prep: 20 min
Cook: 35 min
Total: 55 min
Servings: 6
Cuisine: Mediterranean
Difficulty: Easy
Cost: $3.24/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
High-Fiber
High-Protein
Low-Fat
Low-Saturated-Fat
Low-Calorie

Ingredients

1.5 pound chicken breast (boneless, skinless, cut into 1-inch cubes)
1 tablespoon olive oil
1 yellow onion (large, diced)
2 clove garlic (minced)
1.5 cup quinoa (uncooked, rinsed)
1 can chickpeas (15 ounce, rinsed and drained)
1 red bell pepper (large, diced)
1 cup cherry tomatoes (halved)
5 ounce baby spinach
4 cup vegetable broth
1 teaspoon dried oregano
0.5 teaspoon dried thyme
0.5 teaspoon kosher salt
0.25 teaspoon black pepper (freshly ground)
2 tablespoon lemon juice

Instructions

Preheat your oven to 375 degrees Fahrenheit. Lightly grease a large baking dish (at least 9x13 inches) with a little olive oil.
In a large bowl, combine the cubed chicken breast, diced yellow onion, minced garlic, rinsed quinoa, rinsed and drained chickpeas, diced red bell pepper, and halved cherry tomatoes. Stir in the olive oil, dried oregano, dried thyme, kosher salt, and black pepper until well combined.
Transfer the mixture to the prepared baking dish and pour the vegetable broth evenly over everything. Stir gently to ensure the quinoa is submerged.
Cover the baking dish tightly with aluminum foil and bake for 25 minutes. Then, remove the foil, stir in the fresh baby spinach until it wilts, and continue baking uncovered for another 10 minutes, or until the quinoa is tender and the chicken is cooked through.
Remove from the oven and let it rest for 5 minutes. Stir in the fresh lemon juice before serving.

Notes

This dish stores well in individual portions for easy grab-and-go lunches or dinners. Simply reheat in the microwave or oven until warmed through.

Nutrition (per serving)

Calories: 435
Protein: 36.6 g
Carbohydrates: 50.4 g
Fat: 8.9 g
Fiber: 9.2 g
Sodium: 1099 mg
Saturated Fat: 0.9 g
Sugar: 9.3 g
Cholesterol: 80 mg