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Healthy meal prep grilled chicken grain bowls

Meal Prep Grilled Chicken Grain Bowls

Meal Prep Grilled Chicken Grain Bowls are a healthy and nutritious plan ahead meal for summer. Loaded with grilled vegetables and honey garlic marinated chicken, you will be glad to eat these all week.  {gluten free}
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Course: Lunch
Cuisine: American
Diet: Gluten Free
Prep Time: 15 minutes
Cook Time: 16 minutes
Total Time: 31 minutes
Servings: 8
Calories: 392kcal
Author: Karen Kelly

Ingredients

  • 6 boneless skinless chicken breast, pounded to 1/2 inch
  • 2 cups cooked quinoa
  • 2 zucchini, sliced
  • 1 red onion, sliced
  • 2 bell peppers, sliced
  • 1 tbsp finely crumbled feta (optional)
  • 1/4 avocado (optional)
  • 2 tbsp roughly chopped basil (optional)

Marinade

  • 3/4 cup olive oil
  • 1/4 cup tamari (or soy sauce)
  • 2-3 tbsp fresh lemon juice
  • 3 tsp grainy mustard
  • 1 tsp chopped garlic
  • 2 tbsp honey
  • 1/4 tsp pepper

Instructions

  • Trim the chicken of fat and pound to about 1/2 inch thickness.  
  • Prepare marinade by whisking all marinade ingredients together.  Reserve 1/4 cup of marinade for drizzling on finished grain bowls. Put chicken and marinade into a Rubbermaid Brilliance container and marinate for at least four hours or overnight. 
  • When ready to grill, preheat grill to medium-high heat.  Grease the clean grates with a paper towel dipped in olive oil.  Cook chicken for about 8-10 minutes per side or until meat thermometer registers 165 degrees F. Put on a plate and cover with foil.  Let chicken rest a few minutes before slicing.
  • Drizzle vegetables with olive oil and salt and pepper to taste.  Cook over medium-high heat for about 12-15 minutes or until cooked through.  
  • Assemble the grain bowls.  Put 1/2 - 1 cup of cooked quinoa in bottom of container.  Add roasted vegetables and one chicken breast on top.  Drizzle with a bit of remaining (clean) reserved marinade and top with feta and fresh basil.  They are also delicious with balsamic dressing.  
  • Store in fridge for the week. Add sliced avocado right before serving. 

Notes

WW Smart Points - 12

Nutrition

Calories: 392kcal | Carbohydrates: 20g | Protein: 22g | Fat: 25g | Saturated Fat: 3g | Cholesterol: 56mg | Sodium: 558mg | Potassium: 649mg | Fiber: 3g | Sugar: 8g | Vitamin A: 1075IU | Vitamin C: 51mg | Calcium: 37mg | Iron: 1.7mg
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