Healthy Chicken and Veggie Bowl
Description:
This Chicken and Veggie Bowl is a balanced, nutrient-packed meal perfect for lunch or dinner. It combines lean protein, colorful vegetables, and whole grains for sustained energy and satiety. With flavors from garlic, lemon, and olive oil, it’s delicious while being heart-healthy and easy to customize.
Ingredients (Serves 2)
For the Bowl:
2 boneless skinless chicken breasts
1 cup cooked brown rice or quinoa
1 cup broccoli florets
1 cup bell peppers (red/yellow), sliced
1 cup zucchini, chopped
1 small carrot, julienned
1 tbsp olive oil (for cooking vegetables)
Salt and pepper to taste
Optional: avocado slices, cherry tomatoes, or red cabbage
For the Marinade:
2 tbsp olive oil
2 tbsp lemon juice
2 cloves garlic, minced
1 tsp paprik
½ tsp cumin
Salt & pepper to taste
Optional Toppings:
1 tbsp sesame seeds
2 tbsp hummus or tzatziki
Fresh parsley or cilantro
Instructions
1. Marinate the Chicken
Mix olive oil, lemon juice, garlic, paprika, cumin, salt, and pepper in a bowl.
Coat chicken breasts in the marinade and refrigerate for 30 minutes (or up to 2 hours for deeper flavor).
2. Cook the Chicken
Heat a grill pan or skillet over medium heat.
Cook the chicken breasts for 6–8 minutes per side, until fully cooked (internal temp: 165°F / 74°C).
Let rest, then slice thinly.
3. Saute the Vegetables
Heat 1 tbsp olive oil in a pan.
Add broccoli, peppers, zucchini, and carrots. Sauté for 5–6 minutes until just tender.
Season with salt and pepper.
4. Assemble the Bowl
Start with a base of brown rice or quinoa.
Add sauteed veggies and sliced chicken.
Top with optional avocado, seeds, herbs, or a dollop of hummus.
Nutritional Info (Per Serving, approx.)
Nutrient Amount
Calories ~480 kcal
Protein ~38g
Carbohydrates ~35g
Dietary Fiber ~7g
Fat ~20g
Saturated Fat ~3g
Sugar ~6g
Sodium ~420mg
Total Time
Prep Time: 10 minutes (+ 30 mins marinating)
Cook Time: 20 minutes
Total Time: ~1 hour (with marination), ~30 minutes without
Q&A – Health Benefits
Q1: Is this bowl good for weight loss?
A: Yes. It’s high in protein and fiber, which helps with satiety and reduces overeating. You can reduce the oil or skip avocado for fewer calories.
Q2: Is it diabetic-friendly?
A: Yes, if served with quinoa or cauliflower rice. Avoid sugary sauces or high-carb sides.
Q3: Can I meal prep this?
A: Definitely. Store components separately or assemble bowls for 3–4 days in airtight containers.
Q4: What if I’m vegetarian or vegan?
A: Swap chicken for grilled tofu, tempeh, or chickpeas. Use plant-based yogurt for Tzatziki.
Q5: What nutrients does this provide?
A: Excellent source of lean protein, fiber, vitamins A & C, potassium, magnesium, and healthy fats.