This dish is a vibrant mix of fresh vegetables, hearty quinoa, and tender grilled chicken, all brought together with a zesty lemon dressing. It's a healthy, complete meal in a bowl that's packed with protein, fiber, and a variety of vitamins and minerals.
Most of the ingredients for this dish are fairly common and should be easy to find in your local supermarket. However, quinoa might not be a staple in everyone's pantry. It's a highly nutritious grain that's often used as a healthier alternative to rice or pasta. You'll likely find it in the grains or health food section. Fresh corn and zucchini are typically found in the produce aisle.
Ingredients for Zucchini, Corn, and Quinoa Bowls with Grilled Chicken and Lemon
Grilled chicken: A lean source of protein that adds a smoky flavor to the dish.
Quinoa: A high-protein, gluten-free grain that's packed with vitamins, minerals, and fiber.
Chicken broth: Used to cook the quinoa, adding extra flavor.
Olive oil: Used for sautéing the vegetables and for dressing the cooked quinoa.
Lemon zest and juice: Adds a fresh, zesty flavor to the dish.
Garlic: Infuses the oil for sautéing the vegetables, adding a depth of flavor.
Zucchini: Adds a crunch and is a great source of dietary fiber.
Corn: Brings a sweet, juicy element to the dish.
Green onions: Adds a sharp, fresh flavor.
Feta cheese: Gives a tangy, salty note to finish the bowls off.
One reader, Juline Blevins says:
This zucchini, corn, and quinoa bowl with grilled chicken and lemon recipe is a game-changer! The flavors are so fresh and vibrant. The combination of the grilled chicken, zesty lemon, and hearty quinoa is simply delightful. It's a must-try for anyone looking for a healthy and delicious meal.
Cooking Techniques for Zucchini, Corn, and Quinoa Bowls with Grilled Chicken
How to grill chicken: Season the chicken with salt and pepper, then preheat the grill to medium-high heat. Grill the chicken for about 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C). Let it rest for a few minutes before slicing.
How to cook quinoa: Rinse the quinoa under cold water, then combine it with the chicken broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15-20 minutes or until the liquid is absorbed. Fluff with a fork and let it cool slightly.
How to sauté zucchini and corn: Heat olive oil in a skillet over medium-high heat. Add minced garlic and sauté for 10 seconds. Add the zucchini and corn, and sauté for about 8 minutes, stirring occasionally until lightly browned.
How to zest a lemon: Wash the lemon thoroughly, then use a zester or the fine side of a grater to remove the outer yellow peel, avoiding the bitter white pith. Be careful not to zest too deeply.
How to juice a lemon: Roll the lemon on the countertop to release the juices. Cut the lemon in half and use a citrus juicer or reamer to extract the juice.
How to assemble the bowls: Combine the cooked quinoa with olive oil and lemon zest. Place the quinoa in a bowl, top with grilled chicken, sautéed zucchini and corn, green onions, and crumbled feta cheese. Drizzle lemon juice over the top and toss to combine before serving.
How To Make Zucchini Corn and Quinoa Bowls with Grilled Chicken and Lemon
Enjoy these bright and refreshing quinoa bowls that come with the crisp and flavor of sauteed veggies and feta cheese finished with a squeeze of lemon.
Serves:
Ingredients
- 1lbgrilled chicken,cooled slightly and diced
- 1½cupsdry quinoa
- 3cupslow sodium chicken broth
- salt and freshly ground black pepper
- 3tbspolive oil,divided
- 1tsplemon zest
- 2tbsplemon juice
- 2clovesgarlic,minced
- 1lbzucchini,(2 medium), cut into 4 pieces through length then sliced
- 2cupsfresh corn
- ⅓cupgreen onions,chopped
- 3ozfeta cheese,crumbled
Instructions
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Cook quinoa in chicken broth according to directions listed on the package. Season lightly with salt and pepper.
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Let cool slightly once cooked and toss with 1 tablespoon olive oil and 1 teaspoon lemon zest.
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Meanwhile, heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add garlic and saute for 10 seconds, then add zucchini and corn and saute for about 8 minutes, tossing only occasionally so the veggies are lightly brown.
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Pour quinoa into a large bowl (or individual bowls and just divide all ingredients among bowls), top with grilled chicken, zucchini and corn mixture, green onions, and feta cheese.
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Drizzle lemon juice over top and toss mixture. Serve warm.
Nutrition
- Calories: 745.75kcal
- Fat: 38.12g
- Saturated Fat: 10.60g
- Trans Fat: 0.12g
- Monounsaturated Fat: 17.31g
- Polyunsaturated Fat: 7.67g
- Carbohydrates: 63.87g
- Fiber: 7.82g
- Sugar: 8.91g
- Protein: 40.92g
- Cholesterol: 103.97mg
- Sodium: 1381.73mg
- Calcium: 192.51mg
- Potassium: 1294.54mg
- Iron: 5.64mg
- Vitamin A: 96.23µg
- Vitamin C: 32.67mg
Essential Technique for Perfecting This Zucchini Bowl Recipe
When grilling the chicken, ensure it is fully cooked to a safe internal temperature of 165°F. Using a meat thermometer can help you achieve this. Also, to add more flavor, consider marinating the chicken in a mixture of lemon juice, olive oil, and spices before grilling. This will not only enhance the taste but also help to keep the chicken moist and tender.
Time-Saving Tips for Making This Zucchini Bowl Recipe
Prep ahead: Chop vegetables and marinate the chicken the night before to save time on the day of cooking.
One-pot cooking: Consider using a large skillet or pot to cook the quinoa and vegetables together to minimize cleanup.
Batch cooking: Make extra quinoa and grilled chicken to use in other recipes throughout the week.
Organized workspace: Keep all ingredients and utensils organized and within reach to streamline the cooking process.
Multitasking: While the quinoa is cooking, prepare the vegetables and grill the chicken to save time.
Substitute Ingredients For Zucchini Corn and Quinoa Bowls with Grilled Chicken and Lemon Recipe
zucchini - Substitute with yellow squash: Yellow squash has a similar texture and mild flavor, making it a suitable replacement for zucchini in this recipe.
corn - Substitute with peas: Peas can add a sweet and crunchy element to the dish, similar to corn, while also providing a pop of color and flavor.
quinoa - Substitute with brown rice: Brown rice can be used as a substitute for quinoa, offering a nutty flavor and a similar chewy texture when cooked.
grilled chicken - Substitute with grilled turkey: Grilled turkey can be a lean and flavorful alternative to grilled chicken, providing a similar protein source for the dish.
Presenting Zucchini, Corn, and Quinoa Bowls with Grilled Chicken and Lemon
Elevate the plating: When presenting the dish, focus on creating a visually appealing arrangement. Use the vibrant colors of the zucchini, corn, and quinoa to create a beautiful and appetizing display on the plate.
Incorporate texture: Introduce a variety of textures to the dish. Ensure the grilled chicken is perfectly cooked and tender, the quinoa is fluffy, and the zucchini and corn are sautéed to perfection. This will provide a delightful sensory experience for the diners.
Garnish with fresh herbs: Add a touch of freshness and aroma by garnishing the dish with freshly chopped herbs such as parsley or chives. This will not only enhance the visual appeal but also add a burst of flavor to the dish.
Utilize elegant serving ware: Choose elegant and sophisticated serving ware to present the zucchini, corn, and quinoa bowls with grilled chicken and lemon. Opt for minimalist and modern plating to showcase the dish in a refined manner.
Create a harmonious balance: Ensure that the components of the dish are balanced in terms of flavor, color, and portion sizes. Strive to create a visually striking and harmonious composition that reflects the culinary artistry behind the dish.
Essential Kitchen Tools for Making This Zucchini Bowl Recipe
- Grill: A grill is used for cooking the chicken to perfection, giving it a smoky and charred flavor.
- Skillet: A skillet is used to sauté the garlic, zucchini, and corn, allowing them to caramelize and develop a rich flavor.
- Large bowl: A large bowl is used to toss the quinoa with olive oil and lemon zest, as well as to assemble the final dish.
- Small bowl: A small bowl can be used to mix the lemon juice and olive oil for drizzling over the finished dish.
- Chef's knife: A chef's knife is essential for cutting the zucchini and chicken into the desired sizes for grilling and sautéing.
- Cutting board: A cutting board provides a stable surface for chopping and preparing the zucchini and chicken.
- Measuring cups and spoons: These are used to accurately measure the quinoa, chicken broth, and other ingredients for the recipe.
- Grater or zester: A grater or zester is used to zest the lemon, adding a bright citrus flavor to the dish.
- Tongs: Tongs are useful for flipping the chicken on the grill and tossing the zucchini and corn in the skillet.
- Spatula: A spatula can be used to carefully transfer the grilled chicken from the grill to a serving platter.
Storing and Freezing Zucchini, Corn, and Quinoa Bowls with Grilled Chicken and Lemon
- To store leftovers, allow the quinoa bowl to cool completely before transferring it to an airtight container. Refrigerate for up to 3-4 days.
- If you want to store the components separately, place the cooked quinoa, grilled chicken, and sautéed zucchini and corn in separate airtight containers. Refrigerate for up to 3-4 days and assemble the bowls when ready to eat.
- For longer storage, you can freeze the quinoa bowl. Transfer the cooled bowl contents to a freezer-safe container or resealable bag. Remove as much air as possible before sealing to prevent freezer burn. Label the container with the date and freeze for up to 2-3 months.
- To freeze individual components, place the cooked and cooled quinoa, grilled chicken, and sautéed zucchini and corn in separate freezer-safe containers or resealable bags. Remove excess air, label, and freeze for up to 2-3 months.
- When ready to eat, thaw the frozen quinoa bowl or individual components in the refrigerator overnight.
- Reheat the thawed quinoa bowl or components in the microwave or on the stovetop until heated through. If the quinoa seems dry after thawing, add a splash of chicken broth or water when reheating.
- Assemble the reheated components in a bowl and top with fresh green onions and feta cheese before serving.
How To Reheat Leftover Zucchini, Corn, and Quinoa Bowls
To reheat leftover zucchini, corn, and quinoa bowls, start by removing the cold ingredients such as the feta cheese and green onions. These can be added back after reheating to maintain their fresh flavor and texture.
If the quinoa has dried out a bit in the fridge, sprinkle a tablespoon or two of water over it before reheating. This will help restore its fluffy texture.
For the best results, reheat the grilled chicken, quinoa, zucchini, and corn separately. This allows you to control the temperature and avoid overcooking any individual component.
To reheat the chicken, place it in a microwave-safe dish and cover with a damp paper towel. Microwave on high for 1-2 minutes, or until heated through. Alternatively, you can reheat the chicken in a skillet over medium heat with a splash of chicken broth or water to prevent drying out.
For the quinoa, place it in a microwave-safe bowl and cover with a damp paper towel. Microwave on high for 1-2 minutes, stirring halfway through, until heated through. You can also reheat the quinoa in a saucepan over medium heat, stirring frequently and adding a splash of water or chicken broth if needed.
To reheat the zucchini and corn, place them in a microwave-safe dish and cover with a damp paper towel. Microwave on high for 1-2 minutes, or until heated through. Stir halfway through to ensure even heating. Alternatively, you can reheat the vegetables in a skillet over medium heat with a splash of olive oil, stirring frequently until warmed through.
Once all the components are heated, reassemble your bowl by placing the warm quinoa at the bottom, followed by the grilled chicken, zucchini, and corn. Top with the reserved feta cheese and green onions.
Drizzle with a bit of fresh lemon juice and a sprinkle of lemon zest to brighten up the flavors, and enjoy your reheated zucchini, corn, and quinoa bowl!
Interesting Fact About Zucchini, Corn, and Quinoa Bowls
Quinoa is a complete protein, containing all nine essential amino acids, making it an excellent source of plant-based protein.
Is Making Zucchini, Corn, and Quinoa Bowls at Home Cost-Effective?
This zucchini, corn, and quinoa bowls with grilled chicken and lemon recipe is quite cost-effective for a household. The main ingredients like zucchini, corn, and quinoa are generally affordable and widely available. The addition of grilled chicken adds a protein boost, making it a well-rounded and satisfying meal. The approximate cost for a household of 4 people would be around $20-$25, making it a budget-friendly option. The overall verdict rating for this recipe would be 8/10 for its balance of nutrition, flavor, and affordability.
Is This Zucchini Bowl Recipe Healthy or Unhealthy?
This zucchini, corn, and quinoa bowl with grilled chicken and lemon recipe is a healthy and well-balanced meal. It contains a good mix of protein from the chicken and quinoa, fiber from the vegetables and quinoa, and healthy fats from the olive oil and feta cheese. Quinoa is a nutritious, gluten-free grain that is high in protein and fiber. The recipe also incorporates a variety of vegetables, including zucchini and corn, which provide essential vitamins and minerals. The use of low-sodium chicken broth helps to reduce the overall sodium content of the dish.
To make this recipe even healthier, consider the following suggestions:
- Use skinless chicken breast to reduce the fat content
- Increase the amount of vegetables in the recipe, such as adding bell peppers or cherry tomatoes, to boost the fiber and nutrient content
- Reduce the amount of feta cheese or opt for a lower-fat variety to decrease the saturated fat content
- Use a combination of half chicken broth and half water to further reduce the sodium content
- Add fresh herbs, such as basil or parsley, to enhance the flavor without adding extra calories or sodium
- Serve the bowl with a side salad or additional steamed vegetables to increase the overall nutrient density of the meal
Editor's Opinion on Zucchini, Corn, and Quinoa Bowls with Grilled Chicken and Lemon
This zucchini, corn, and quinoa bowl with grilled chicken and lemon recipe is a delightful combination of fresh, vibrant flavors. The grilled chicken adds a savory element, while the zucchini and corn bring a sweet and earthy taste. The quinoa provides a hearty base, and the lemon zest and juice add a refreshing citrusy note. The feta cheese adds a creamy and tangy finish. Overall, this dish is a well-balanced and nutritious meal that is sure to satisfy your taste buds.
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Why trust this Zucchini Corn and Quinoa Bowls with Grilled Chicken and Lemon Recipe:
This recipe offers a delightful combination of grilled chicken, quinoa, zucchini, and corn, creating a wholesome and flavorful meal. The use of lemon juice and olive oil enhances the dish with a refreshing and zesty taste. The incorporation of feta cheese adds a creamy and tangy element, while the green onions contribute a subtle yet aromatic flavor. The careful seasoning and cooking techniques ensure a well-balanced and satisfying dish. Trust in the quality and harmony of these ingredients to create a delicious and nutritious meal.
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