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Easy 5-Ingredient Summer Chicken Meal Prep Bowls for Perfect Healthy Lunches

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A quick and simple meal prep recipe featuring juicy chicken, fresh veggies, and a zesty lemon-herb dressing, perfect for healthy summer lunches.

Ingredients

Scale
  • 2 large skinless, boneless chicken breasts (about 1 lb / 450g)
  • 2 cups cooked quinoa or brown rice (about 370g)
  • 1 cup cherry tomatoes, halved (about 150g)
  • 1 medium cucumber, diced
  • Simple lemon-herb dressing: juice of 1 lemon (about 3 tablespoons), 2 tablespoons olive oil, salt, pepper, optional fresh parsley or basil

Instructions

  1. Rinse 1 cup (185g) quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups (475ml) water and a pinch of salt. Bring to a boil, then cover, reduce heat to low, and simmer for about 15 minutes until water is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and set aside to cool (about 10 minutes).
  2. While quinoa cooks, heat 1 tablespoon olive oil in a non-stick skillet over medium-high heat. Season chicken breasts with salt and pepper. Cook chicken for 6-7 minutes per side until golden brown and cooked through (internal temperature 165°F / 74°C). Let rest 5 minutes before slicing or shredding.
  3. Halve cherry tomatoes and dice cucumber into bite-sized pieces. Place in a large mixing bowl.
  4. Whisk together lemon juice, olive oil, salt, pepper, and optional herbs in a small bowl to make dressing.
  5. Divide quinoa evenly into four bowls or meal prep containers. Top with sliced chicken, cherry tomatoes, and cucumber. Drizzle with lemon-herb dressing. Toss gently if serving immediately or keep dressing separate if storing.

Notes

Marinate chicken briefly in lemon juice and olive oil before cooking to add moisture and brightness. Let quinoa cool completely before assembling to prevent mushiness. Keep dressing separate when storing to maintain freshness. Remove cucumber seeds to avoid sogginess. Use fresh lemon juice for best flavor.

Nutrition

Keywords: chicken meal prep, summer lunch, healthy chicken bowl, easy chicken recipe, lemon herb dressing, quinoa bowl, quick meal prep

Find it online: https://vexifood.com/easy-5-ingredient-summer-chicken-meal-prep-bowls-for-perfect-healthy-lunches/