Fresh Chicken & Quinoa Bowls with Kefir-Dill Dressing
Vibrant, nutrient-packed bowls featuring tender grilled chicken and a rainbow of fresh vegetables over a fluffy quinoa base. A creamy, probiotic-rich kefir and dill dressing ties everything together for a truly satisfying meal.
- Total Time2 hours 45 minutes
- Yield7 servings 1x
Ingredients
Scale
For the Grains & Seeds
- 1 ¼ cups tricolor quinoa (thoroughly rinsed)
- 2 ½ cups no-salt-added vegetable broth
- ½ cup raw pumpkin seeds (pepitas)
- ¼ teaspoon ground cumin
- Freshly ground black pepper (to taste)
For the Chicken
- 7 boneless (skinless chicken cutlets (about 5 oz / 140 g each))
For the Produce
- 1 large bunch curly kale (about 7 cups, tough stems removed and leaves finely ribboned)
- 1 large English cucumber (thinly sliced)
- 2 red bell peppers (seeded and cut into small dice)
- 1 medium yellow summer squash (cut into small dice)
- 2 containers (10 oz / 280 g each grape tomatoes, sliced in half)
- 2 ripe avocados (pitted and sliced)
- 2 medium cloves garlic (minced)
- ½ cup packed fresh dill
- 2 tablespoons packed fresh mint leaves
- 1 large lime
For the Dressing & Toppings
- 1 cup plain low-fat Greek yogurt
- ¾ cup plain (unsweetened non-fat kefir)
- ½ cup about 2 oz / 57 g crumbled feta cheese
Instructions
- Prepare the Vegetable Medley: Begin by prepping all your produce to streamline assembly later. Place the finely ribboned kale in a large serving bowl. Chop the cucumber, bell peppers, squash, and tomatoes, arranging them in separate containers. Finely chop the dill and mint. Zest the entire lime into a small bowl, then juice it into another.
- Cook the Quinoa Base: In a medium saucepan, combine the rinsed quinoa, no-salt-added vegetable broth, ground cumin, and a pinch of black pepper. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover securely, and let it cook for 15 to 18 minutes, or until all the liquid is absorbed. Remove from heat and let it stand, covered, for 5 minutes.
- Blend the Kefir-Dill Dressing: While the quinoa cooks, create the dressing. In a food processor or blender, combine the Greek yogurt, non-fat kefir, fresh dill, mint, minced garlic, and lime juice. Blend until the mixture is completely smooth and vibrant green.
- Marinate the Chicken: Place the chicken cutlets in a large bowl or a sealable bag. Pour about half of the prepared dressing over them, ensuring each piece is well-coated. Allow the chicken to marinate in the refrigerator for at least 2 hours, and up to 4, to absorb the flavors. Reserve the remaining dressing for serving.
- Grill the Chicken Cutlets: Heat a large cast-iron grill pan or skillet over medium-high heat. Once hot, remove the chicken from the marinade, allowing any excess to drip off (discard the used marinade). Place the cutlets on the grill pan and cook for 5-7 minutes per side. The chicken is done when it has distinct grill marks and a thermometer inserted into the thickest part reads 165°F (74°C). Transfer to a clean cutting board and let rest for 10 minutes before slicing.
- Toast the Seeds & Finish the Base: While the chicken rests, place the pumpkin seeds in a small, dry skillet over medium heat. Toast for 3-5 minutes, stirring frequently, until they are fragrant and make a slight popping sound. Remove from heat. Uncover the quinoa, add the lime zest, and fluff with a fork.
- Assemble Your Bowls: Divide the quinoa among seven bowls. Top with a generous portion of the prepared kale, cucumber, peppers, squash, and tomatoes. Add the sliced grilled chicken. Drizzle with the reserved kefir-dill dressing. Finish each bowl with sliced avocado, crumbled feta, and a sprinkle of the toasted pumpkin seeds.
Notes
- Storage: Store components separately in airtight containers in the refrigerator for up to 3 days. Assemble just before serving to maintain freshness. The dressing will keep for 5 days.
- Meal Prep Tip: Cook the quinoa and chicken and prepare the dressing and all chopped vegetables ahead of time. This makes for a lightning-fast assembly for weekday lunches or dinners. Simply slice the avocado and assemble when you’re ready to eat.
Nutrition Facts per Serving: Calories: 510 kcal | Total Fat: 18 g (Saturated Fat: 4 g) | Cholesterol: 110 mg | Sodium: 200 mg | Total Carbs: 40 g (Fiber: 9 g, Sugars: 9 g, Net Carbs: 31 g) | Protein: 46 g | Calcium: 210 mg | Potassium: 1335 mg
These values are approximate and may vary based on ingredients and preparation.
- Prep Time: 25 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Calories: 510