Description

A fast, affordable, and kid-approved weeknight dinner featuring juicy chicken thighs, fluffy quinoa, and sautéed veggies. This meal-prep friendly bowl is high in protein and costs less than $5 per serving.

Ingredients

Scale

1.5 lbs boneless, skinless chicken thighs
1.5 cups dry quinoa (white or red)
2 tablespoons olive oil
4 cloves garlic, minced
1 cup chicken broth (low-sodium)
1 cup cherry tomatoes, halved
2 cups frozen broccoli
1/2 cup shredded cheddar or parmesan cheese (optional)
Salt and black pepper to taste
1 teaspoon paprika
1 teaspoon dried oregano
1 tablespoon lemon juice

Instructions

Rinse the quinoa thoroughly under cold water to remove saponin. Combine 1.5 cups quinoa with 3 cups water or broth in a medium saucepan.
Bring the quinoa to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Fluff with a fork and set aside.
Pat chicken thighs dry and season generously with salt, pepper, paprika, and oregano.
Heat olive oil in a large skillet over medium-high heat. Add chicken in a single layer and cook for 5-6 minutes per side until golden brown and internal temperature reaches 165°F. Remove chicken to a plate to rest.
In the same skillet, add a bit more oil if needed. Sauté garlic for 30 seconds until fragrant.
Add cherry tomatoes and frozen broccoli to the skillet. Cook for 3-4 minutes until broccoli is tender-crisp and tomatoes are soft.
Chop the cooked chicken into bite-sized pieces.
Divide quinoa among bowls. Top with chicken and the vegetable mixture.
Drizzle with extra olive oil or Greek yogurt, squeeze fresh lemon juice over the top, and add cheese if desired.

Notes

Rinsing the quinoa is crucial to remove bitterness. For best flavor, cook the quinoa in broth instead of water. Ensure chicken is cooked to 165°F. This recipe stores well in the fridge for up to 4 days. Reheat with a splash of water or broth to prevent drying out.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 450
Sugar: 4
Sodium: 400
Fat: 15
Saturated Fat: 4
Carbohydrates: 40
Fiber: 5
Protein: 35

Keywords: chicken and quinoa bowl, high protein dinner, easy family meals, meal prep, budget friendly dinner, healthy weeknight dinner, gluten free