Mediterranean chicken & quinoa bowl

Ingredients for two servings

• 100 g dry quinoa, rinsed according to the pack instructions
• 250 g boneless, skinless chicken breast
• 1 tablespoon olive oil, divided
• 1 lemon: 1 tablespoon juice for the chicken and extra wedges to serve
• ½ teaspoon dried oregano and black pepper to taste
• 150 g cherry tomatoes, halved
• ½ cucumber, chopped
• 2 handfuls of washed salad leaves
• ½ avocado, sliced
• Optional: 2 tablespoons plain pasteurized yogurt, and a little chopped parsley

Check every ingredient label for allergens. Yogurt contains milk; alternatives may contain soy, nuts, or other allergens. The image is illustrative and may differ from your finished bowl.

How to make it

1. Cook the quinoa. Follow the packet’s water ratio and cooking time, usually around 15 minutes. Let it rest as directed, then fluff with a fork.
2. Prepare the vegetables. Rinse produce under running water and chop on a clean board. Divide the salad leaves, tomatoes, cucumber, and avocado between two bowls.
3. Season the chicken. On a separate board, cut the chicken into evenly sized strips. Coat with half the oil, the tablespoon of lemon juice, oregano, and pepper. Wash hands and clean equipment after handling raw chicken. Do not wash raw chicken.
4. Cook safely. Heat the remaining oil in a pan over medium heat. Cook the strips, turning as needed, until a food thermometer reads at least 74°C / 165°F in the thickest pieces. Check more than one piece. Time and colour alone cannot confirm that chicken is safe.
5. Assemble and serve. Add quinoa and cooked chicken to the bowls using clean utensils. Spoon over yogurt if using and finish with parsley and lemon wedges.

Sources: FoodSafety.gov — Safe cooking temperatures; FoodSafety.gov — Four steps to food safety

Make it work with what you have

Use cooked brown rice, couscous, or another suitable grain in place of quinoa, following its own cooking instructions. Couscous contains wheat and is not a gluten-free replacement. Cooked or canned chickpeas, drained and rinsed, can replace chicken for a vegetarian version; check that all other ingredients suit your needs.

For a dairy-free bowl, omit yogurt or use a suitable alternative. Adjust serving sizes to appetite and individual needs. If you follow a medical diet, ask your clinician or dietitian whether the ingredients and portions fit your plan.

Store leftovers safely

Put perishable leftovers into shallow containers and refrigerate within two hours, or within one hour when the temperature is above 32°C / 90°F. Keep the fridge at 4°C / 40°F or below. Refrigerated cooked chicken leftovers generally keep for three to four days; use the earliest safe limit for all ingredients in your bowl.

Store leaves and dressing separately for texture. Reheat cooked leftovers to 74°C / 165°F, then add fresh salad. Discard food left out too long; smell alone cannot establish safety.

Sources: FoodSafety.gov — Cold food storage; FoodSafety.gov — Safe cooking temperatures; FoodSafety.gov — Four steps to food safety

Common questions