nutritionist Chelsea

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Herbed Chicken and Lemon Quinoa Meal Prep

Herbed Chicken and Lemon Quinoa Meal Prep

This meal prep takes only 30 minutes for all components to be successfully set up for a week of bright and filling lunches!  You can also serve this for an easy dinner throughout the week with your favorited roasted vegetables.  Quinoa is not only a great make-ahead grain option but is also a complete protein and pairs perfectly with tangy lemon, herbed chicken, and mild green onions. 

What (your ingredients):

1 cup quinoa

2 cups chicken or vegetable broth

Zest and juice of 1 lemon

3 green onions, chopped finely (Can be purchased year-round in small bunches)

1 lb. chicken tenders

1 teaspoon olive oil

Herb seasoning for chicken (I used a spice blend of dill, shallot, lemon, chive, green peppercorn, and ginger)

Pepper

Parsley and lemon wedges for garnishing

How (your directions):

For Lemon Quinoa:

Rinse quinoa under cold water, then add to sauté pan with broth, lemon zest, and lemon juice.  Bring to a boil, then reduce heat to a simmer and cover.  Cook for 15 minutes.  Meanwhile, cook chicken.

For Herbed Chicken:

Heat a grill pan over medium heat.  Coat chicken with olive oil, herb blend, and cracked pepper.  Grill chicken on each side for 5 minutes. 

Assembly:

Once quinoa has finished cooking, remove from heat and add green onions.  For lunches that will last the whole week, spoon quinoa into glass containers with 2-3 chicken tenders.  Garnish with parsley and a lemon wedge.  Reheat at school or work and enjoy!

Why (the science):  Meal prep ensures eating nutritious food throughout the week without succumbing to temptations!  All components last successfully in the refrigerator for 4-5 days.  Just take and heat :)

 

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