Description
A vibrant, high-protein meal featuring pan-seared chicken, fluffy quinoa, and roasted vegetables, all tied together with a creamy lemon-tahini dressing. It’s a nutritious, visually stunning dish that tastes like takeout but is easy to make at home.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken breasts
- 1 cup white quinoa
- 2 cups chicken or vegetable broth (low-sodium)
- 1 tablespoon butter
- 2 medium sweet potatoes, cubed
- 1 large head broccoli florets
- 1 medium red onion, sliced
- 3 tablespoons extra virgin olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and black pepper to taste
- 1/4 cup tahini
- 3 tablespoons fresh lemon juice
- 1 tablespoon maple syrup
- 1 clove garlic, minced
- Warm water (for dressing consistency)
Instructions
- Rinse 1 cup of quinoa thoroughly under cold water. In a medium saucepan, combine quinoa with 2 cups of broth and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork and stir in 1 tablespoon of butter.
- Pat chicken breasts dry and season both sides generously with salt, pepper, smoked paprika, garlic powder, and onion powder.
- Heat 1 tablespoon of olive oil in a cast iron skillet over medium-high heat. Sear chicken for 5-6 minutes per side until golden brown and internal temperature reaches 165°F. Remove and let rest for 5 minutes before slicing.
- Preheat oven to 400°F. Toss cubed sweet potatoes and sliced red onion with 2 tablespoons of olive oil, salt, and pepper. Spread on a sheet pan and roast for 20 minutes.
- Add broccoli florets (tossed with a little oil and salt) to a second sheet pan. Roast both pans for another 15-20 minutes until sweet potatoes are tender and broccoli is charred.
- Whisk together tahini, lemon juice, maple syrup, minced garlic, and 2-3 tablespoons of warm water until smooth and pourable.
- Assemble bowls by spooning quinoa into the bottom, arranging roasted vegetables, fanning sliced chicken on top, and drizzling generously with the lemon-tahini dressing.
Notes
Rinse quinoa thoroughly to remove bitter saponin. Let chicken come to room temperature before cooking for a better sear. Allow broccoli to char slightly for added flavor. Store components separately in the fridge for up to 4 days; do not freeze as texture suffers. Dress bowls just before eating to prevent sogginess.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 550
- Sugar: 6
- Fat: 22
- Saturated Fat: 4
- Carbohydrates: 45
- Fiber: 8
- Protein: 38
Keywords: high protein, chicken and quinoa, healthy bowl, meal prep, lemon tahini dressing, roasted vegetables, gluten-free, dairy-free option