Imagine you’re having a busy day and lunchtime rolls around before you’ve even blinked. How would it feel to open the fridge and have a nourishing meal ready to eat?
If you’re like me, you don’t have time to spend 30 minutes in the kitchen over lunchtime every day. You might order take-out and feel bloated afterward. Or you skip lunch and end up snacking on chips later. As a healthy cooking coach, a question I get very often is, “What can I eat for lunch?” Having a prepped lunch ready to go is an easy way to take better care of your body and even lose weight without dieting. Spend 35 minutes prepping on Sunday and you’ll have healthy lunches ready for the next 4 days.
This recipe has a balance of protein, vegetables, smart carbs and healthy fats to keep you feeling energized. And the flavors get even more vibrant as they soak into the quinoa.
Recipe
Prep time: 15 minutes, Cook time: 20 minutes, Servings: 4
Ingredients
Lemon Chicken
- 4 chicken breasts
- 1/2 lemon, juice
- 1 tablespoon honey
- 1 tablespoon extra virgin olive oil
- 1 clove garlic, crushed
- 1 teaspoon oregano
- salt and black pepper
Tabouleh
- 1/2 cup uncooked quinoa
- 1 1/2 cups cherry tomatoes, quartered
- 1/2 medium cucumber or 1 Persian cucumber, grated
- 1 cup flat leaf parsley, chopped
- 1/2 lemon, juice
- 2 tablespoons extra virgin olive oil
- 1 teaspoon ground cumin
- 1/2 cup pomegranate jewels
- salt and black pepper
Instructions
Start by making the marinade for the chicken. In a large resealable bag, mix lemon juice, olive oil, honey, crushed garlic, oregano, salt and pepper.
Add the chicken breasts and seal the bag. Make sure you get as much air out as possible and check that the seal is tight. Gently shake the bag a few times to fully coat the chicken with the marinade.
Put 1/2 a cup of quinoa in a fine-mesh strainer and rinse it under cold running water for 2 minutes.
Drain the water and tip the quinoa into a saucepan. Add 1 cup of cold water and a pinch of salt. Cook it on a medium-high heat until the water starts to boil. Reduce the heat to a low setting, cover the saucepan and simmer for another 10 – 15 minutes.
While the quinoa is boiling you can prep the rest of the ingredients for the tabouleh. Cut the cherry tomatoes into quarters, grate the cucumber and add to a large bowl.
To prep the herbs, make sure you have a large sharp knife, which will stop them from bruising. Chop off the parsley stems and pack a few leaves together into a tight bunch. Slice the parsley into very thin slices.
Add the chopped parsley to the bowl with the cucumber and tomatoes.
Remove your quinoa from the heat and let it stand covered for 5 minutes.
Now it’s time to cook the lemon chicken. You can use a gas grill, grill pan or electric grill for this.
On a medium-high heat, cook the chicken for 5-6 minutes per side. If you’re not sure whether it’s done, make a small cut in the thickest part of the breast. If it’s no longer pink inside you’re good to go. Otherwise, you can use a food thermometer to check that the internal temperature is above 165ºF.
Fluff the quinoa with a fork and add it to the mixing bowl. Add the pomegranate jewels. Then stir in the lemon juice, cumin and extra virgin olive oil. Finally season the tabouleh with salt and pepper to taste.
Slice the chicken breasts diagonally and serve on top of the tabouleh for a delicious healthy lunch.
Store in an airtight glass container or mason jar in the fridge for up to 4 days. You can play around with the tabouleh by adding in a chopped shallot, feta cheese, avocado or hummus.
Kirsten Schwarzer is a certified nutrition coach and passionate foodie. At Radiant Body Co. she teaches women how to cook healthy flavorful meals without spending hours in the kitchen. Get a free copy of her Weekly Meal Planning Templates here.
Thank you, Kristen!! I vow to make this instead of eating three oreos with coffee (my deal as of late)
