Description
Spicy chicken and roasted vegetable bowls deliver a nutritious punch of flavor with Mediterranean-inspired zest. Crisp vegetables and tender chicken mingle in a balanced meal that satisfies hunger while nourishing the body with wholesome ingredients.
Ingredients
Scale
Protein:
- 2 boneless, skinless chicken breasts (or thighs)
Vegetables:
- 1 cup broccoli florets
- 1 medium zucchini, sliced
- 1 red bell pepper, sliced
- ½ red onion, sliced
- 1 cup baby spinach or mixed greens (optional)
- ½ avocado, sliced
Spices and Seasonings:
- 1 tablespoon olive oil (for chicken)
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- ½ teaspoon garlic powder
- ½ teaspoon cumin
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional for extra heat)
- Juice of ½ lime
- 1 tablespoon olive oil (for vegetables)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon chili powder
Dressing and Toppings:
- 1 cup cooked quinoa, brown rice, or cauliflower rice
- 2 tablespoons olive oil
- 1 tablespoon fresh lime juice
- 1 teaspoon honey (or maple syrup for vegan)
- ½ teaspoon chili powder
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
Instructions
- Craft a vibrant marinade by combining olive oil, smoked paprika, chili powder, garlic powder, cumin, salt, black pepper, red pepper flakes, and lime juice. Thoroughly coat chicken breasts, allowing flavors to penetrate for 10-15 minutes.
- Preheat the oven to 400F (200C) and prepare a parchment-lined baking sheet. Toss broccoli, zucchini, bell pepper, and red onion with a harmonious blend of olive oil, seasonings, ensuring even coverage.
- Position vegetable medley on the baking sheet, spreading them out to guarantee crisp, caramelized edges. Roast for 20-25 minutes, rotating midway to promote uniform cooking.
- Meanwhile, sear marinated chicken in a hot skillet or grill pan over medium-high heat. Cook until golden and internal temperature reaches 165F (75C), about 5-6 minutes per side. Allow chicken to rest briefly before slicing.
- Whisk together a zesty dressing using olive oil, lime juice, honey, chili powder, garlic powder, and salt, creating a tangy complement to the dish.
- Construct nutrient-packed bowls by layering quinoa or rice as a foundation. Arrange roasted vegetables and sliced chicken atop the grains, then scatter fresh spinach leaves.
- Drizzle the chili-lime dressing generously over the bowl. Garnish with creamy avocado slices, fresh cilantro, toasted sesame seeds, and a dollop of Greek yogurt for added richness.
- Serve immediately while ingredients are warm, or prepare in advance for a delectable meal-prep option that promises robust flavors and nutritional balance.
Notes
- Customize the marinade by swapping spices to match your flavor preferences, such as using smoked paprika for a deeper smoky taste or adding more red pepper flakes for extra heat.
- Prep chicken in advance by marinating overnight to intensify flavors and save time during meal preparation, ensuring juicier and more flavorful meat.
- Swap quinoa with cauliflower rice for a lower-carb option that keeps the dish light and nutritious while maintaining a similar texture.
- Experiment with different protein alternatives like tofu, shrimp, or lean turkey to accommodate various dietary needs and keep the meal exciting and versatile.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 450
- Sugar: 5 g
- Sodium: 600 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 8 g
- Protein: 30 g
- Cholesterol: 90 mg