A high-protein spring bowl with grilled chicken, quinoa, fresh asparagus, peas and broad beans, finished with feta and a lemon dressing.
Servings -2
Ingredients
- 2 chicken breasts
- 1 cups quinoa
- 10 asparagus spears, trimmed and chopped
- 0.8 cups peas (fresh or frozen)
- 0.5 cups broad beans, shelled
- 0.5 cups feta, crumbled
- 3 tablespoons olive oil
- 1 large lemon, juiced and zested
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoons cracked black pepper
- 0.3 cups toasted almonds, sliced
Steps
Marinate the chicken: Mix 3 tablespoons olive oil, half the 1 large lemon, juiced and zested, 2 garlic cloves, minced, 1 teaspoons dried oregano, half the 1 teaspoons salt and 0.5 teaspoons cracked black pepper in a bowl. Coat the 2 chicken breasts and let sit for at least 15 minutes
Cook the quinoa: Rinse 1 cups quinoa and cook in a pot with double the volume of water, remaining 1 teaspoons salt, until fluffy and water is absorbed.
Blanch the spring veg: Bring a pot of salted water to boil. Blanch 10 asparagus spears, trimmed and chopped, 0.8 cups peas (fresh or frozen) and 0.5 cups broad beans, shelled for 2 minutes , then plunge into cold water to keep them bright and crisp.
Grill the chicken: Grill or pan-sear the marinated 2 chicken breasts over medium-high heat for 14 minutes per side until cooked through and lightly charred. Rest for 5 minutes, then slice.
Assemble the bowls: Divide the quinoa between bowls. Top with the blanched spring vegetables, sliced chicken, 0.5 cups feta, crumbled and 0.3 cups toasted almonds, sliced. Drizzle with the remaining 1 large lemon, juiced and zested.
Notes
Roughly 45-50g protein per serve. Swap chicken for grilled haloumi or a can of chickpeas for a vegetarian version. Broad beans and asparagus are both in peak season through Australian spring — a farmers’ market will usually have them fresher and cheaper than the supermarket.
