South of the Border Chicken and Quinoa Bowls

South of the Border Chicken and Quinoa Bowls
Satisfy your taste for Mexican cuisine with this enticing Chicken and Quinoa Bowl! My recipe is super easy even though the ingredient list is long; mostly from the spices. I like to chop my vegetables ahead of time and let my family or guests assemble their own bowls. Not only is it delicious, it is full of everything you need for a heart-healthy diet... whole grains, plant protein, vegetables, lean chicken, and dairy. I like to top it off with light sour cream and fresh pico de gallo. Enjoy!
South of the Border Chicken and Quinoa Bowls

Ingredients

  1. Boneless, skinless chicken breast 12 oz
  2. Cooked quinoa 2 cups
  3. Vegetable oil (used for braising chicken) 1 Tbsp
  4. Shredded lettuce 2 cups
  5. Chopped fresh tomatoes 2 cups
  6. Chopped green onions 1 cup
  7. Sliced sweet peppers (1 large pepper) 1 cup
  8. Black Beans, Reduced Sodium 1 (15 1⁄2 oz can)
  9. Frozen sweet corn 2 cups
  10. Avocado, sliced 1
  11. Grated cheddar cheese 1 cup
  12. Fresh Pico de gallo or Salsa 1 cup
  13. Light Sour Cream (optional) 4-6 Tbsp
  14. Garlic powder 1/2 tsp
  15. Onion powder 1/2 tsp
  16. Ground cumin 1/2 tsp
  17. Black pepper 1/4 tsp
  18. Marinade for Chicken
  19. Olive oil 3 Tbsp
  20. Lime juice (1 large lime) 3 Tbsp
  21. Salt 3/4 tsp
  22. Chopped garlic (1 clove) 1 tsp
  23. Ground cumin 1 tsp
  24. Dried oregano 1/2 tsp
  25. Dried cilantro (or 1⁄4 cup fresh chopped cilantro) 1 Tbsp
Prep Time
45 minutes - 1 hour
Servings
6
Nutrition Facts
Per Serving (6): 524 calories; 21 g fat; 7 g saturated fat; 49 g carbohydrates; 36 g protein; 13 g fiber; 68 mg cholesterol; 399 mg sodium; 243 mg calcium

Directions

  1. Prepare marinade at least 3 hrs prior to cooking the chicken. In a small bowl, whisk together the olive oil, lime juice, salt, garlic, cumin, oregano, and cilantro.
  2. Add chicken and marinade to a large ziplock bag and squeeze bag to distribute marinade evenly over the chicken; refrigerate 3-12 hours.
  3. Prepare quinoa according to package directions and set aside.
  4. Drain black beans and rinse with water. If desired, season with garlic powder, onion powder, ground cumin, and black pepper. Place in a small saucepan with 1/4 cup of water and heat until warm 3-4 minutes.
  5. Cook corn according to package directions and set aside.
  6. Chop lettuce, tomatoes, and green onions; slice sweet peppers and avocado; set aside.
  7. Take chicken out of the marinade and dispose of remaining marinade; grill chicken for 5-6 minutes per side or until the thickest part of the chicken reaches 165 °F. If you prefer to cook chicken on the stovetop, add 1 Tbsp vegetable oil to a large skillet setting temperature to medium-high. Add chicken and cook 4-8 minutes per side or until it reaches 165 °F and is golden brown. Cool and slice.
  8. Prepare bowls by arranging quinoa, beans, corn, chicken, lettuce, tomatoes, onions, peppers, avocado, and cheese in individual bowls or on plates. Top with Pico de gallo and sour cream if desired; garnish with lime slices.

Cook's notes

Marinating the chicken adds lots of flavor and tenderizes the chicken breast. Do not over cook. Brown rice can replace the quinoa or leave it out for a lower carb version of this recipe. For a larger portion, divide ingredients into 4 individual bowls. This will also increase the calories and other nutrients.
Catherine Milum, RDN, LD