Crispy Chicken and Veggie Power Bowl
Description:
This Crispy Chicken and Veggie Power Bowl is a wholesome, colorful, and protein-packed dish perfect for lunch or dinner. It features golden, crispy chicken strips served over a hearty base of quinoa, roasted vegetables, fresh greens, and a creamy avocado-tahini dressing. This bowl combines crunch, flavor, and nutrition for a well-balanced meal that energizes and satisfies.
Ingredients (Serves 2–3)
For the Chicken:
2 boneless, skinless chicken breasts
1/2 cup all-purpose flour
1 large egg (beaten)
1 cup panko breadcrumbs
1/2 tsp garlic powder
1/2 tsp smoked paprika
Salt & pepper to taste
2 tbsp olive oil (for pan-frying)
For the Veggie Base:
1 cup cooked quinoa (or brown rice)
1/2 red bell pepper, sliced
1/2 zucchini, sliced
1/2 cup broccoli florets
1/2 red onion, sliced
1 tbsp olive oil
Salt & pepper to taste
Fresh Add-ons:
1 cup baby spinach or mixed greens
1/2 avocado, sliced
1/4 cup shredded carrots
1 tbsp pumpkin seeds (optional)
Avocado-Tahini Dressing:
1/2 ripe avocado
1 tbsp tahini
Juice of 1/2 lemon
1 tbsp olive oil
1–2 tbsp water (to thin)
Salt to taste
Instructions
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
1. Prepare the Chicken:
Flatten chicken slightly with a meat mallet for even cooking.
Season flour with garlic powder, paprika, salt, and pepper.
Dredge chicken in flour, dip in beaten egg, then coat in panko.
Heat 2 tbsp olive oil in a skillet over medium heat.
Cook chicken 4–5 minutes per side until golden and cooked through.
Let rest, then slice into strips.
2. Roast the Vegetables:
Preheat oven to 400°F (200°C).
Toss bell pepper, zucchini, broccoli, and onion with olive oil, salt, and pepper.
Spread on a baking sheet and roast for 20 minutes until tender and slightly charred.
3. Make the Dressing:
Blend avocado, tahini, lemon juice, olive oil, water, and salt until smooth. Add more water if needed.
4. Assemble the Bowl:
Start with a scoop of quinoa or rice.
Layer on spinach, roasted veggies, and shredded carrots.
Top with sliced crispy chicken and avocado.
Drizzle with dressing and sprinkle pumpkin seeds.
Nutritional Information (per serving – approx.)
Nutrient Amount
Calories ~550 kcal
Protein ~38 g
Carbohydrates ~40 g
Fat ~28 g
Fiber ~9 g
Sugars ~4 g
Saturated Fat ~4.5 g
Sodium ~500 mg
Note: Values may vary based on ingredient brands and substitutions.
Q&A Section
Q: Can I make this gluten-free?
A: Yes! Use gluten-free breadcrumbs and flour alternatives like almond flour or oat flour.
Q: What can I use instead of quinoa?
A: Brown rice, farro, couscous, or cauliflower rice work great.
Q: Can I air-fry the chicken instead of pan-frying?
A: Absolutely. Air-fry at 400°F (200°C) for 10–12 minutes, flipping halfway.
Q: Is this recipe good for meal prep?
A: Yes. Store ingredients separately and reheat before assembling to keep textures fresh.
Q: Can I make it vegetarian?
A: Swap the chicken for crispy tofu,
tempeh, or chickpeas.