Quinoa Chicken Bowl

Quinoa is a complete protein source — it contains all nine essential amino acids, which is rare for a plant food. Combining it with chicken breast gives you one of the most nutritionally complete lunches possible on a cut.

Ingredients

• 2 chicken breasts (approx. 150g each)
• 160g dry quinoa
• 1 courgette, diced
• 1 red onion, cut into wedges
• 1 tbsp olive oil
• 1 tsp garlic granules
• Salt and pepper

Dressing:

• 1 tbsp tahini
• Juice of 1 lemon
• 1 tsp olive oil
• 2 tbsp water
• Salt

Method

1. Preheat oven to 200°C. Toss the courgette and red onion with half the olive oil, salt, and pepper. Roast for 20 minutes.
2. Cook the quinoa according to packet instructions (usually 15 minutes in salted water). Drain any excess water.
3. Rub the chicken breasts with the remaining olive oil, garlic granules, salt, and pepper.
4. Cook in a griddle pan or non-stick frying pan over medium-high heat for 5–6 minutes each side until cooked through. Rest for 3 minutes before slicing.
5. Whisk together all dressing ingredients. Add more water to thin if needed.
6. Divide quinoa between two bowls, top with roasted veg and sliced chicken, drizzle with dressing.

Nutrition Notes

Quinoa adds around 4g of protein per 100g cooked — modest on its own, but it contributes meaningful amino acids alongside the chicken. It's also high in magnesium and iron.