low fodmap chicken and quinoa bowl for easy meal prep

Low FODMAP Chicken and Quinoa Bowl: A Delicious Guide to Easy Meal Prep

Ingredients for Low FODMAP Chicken and Quinoa Bowl

1. For the Chicken:

   • 2 boneless, skinless chicken breasts
   • 1 tablespoon garlic-infused olive oil (ensure it’s low FODMAP)
   • 1 teaspoon dried oregano
   • 1 teaspoon dried thyme
   • Salt and pepper, to taste

2. For the Quinoa:

   • 1 cup quinoa (rinsed)
   • 2 cups low-sodium chicken broth (or water)
   • 1 bay leaf
   • Salt, to taste

3. For the Vegetables:

   • 1 cup chopped carrots (fresh or frozen)
   • 1 cup green bell peppers, diced
   • 1 cup spinach (baby spinach works best)
   • 1 tablespoon olive oil
   • Salt and pepper, to taste

4. For the Dressing:

   • 3 tablespoons lemon juice
   • 2 tablespoons extra virgin olive oil
   • 1 teaspoon Dijon mustard (ensure gluten-free)
   • Salt and pepper, to taste
   • Optional: Chopped fresh parsley for garnish

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Cooking Instructions for the Chicken

1. Prepare the Chicken:

   • Begin by preheating your oven to 400°F (200°C).
   • In a mixing bowl, combine the garlic-infused olive oil, oregano, thyme, salt, and pepper.

2. Marinating:

   • Coat the chicken breasts thoroughly with the marinade. Let them sit for at least 15 minutes—this will enhance the flavor.

3. Bake:

   • Place the marinated chicken on a baking sheet lined with parchment paper.
   • Bake for 20-25 minutes or until the internal temperature reaches 165°F (75°C). Once cooked, let the chicken rest for 5 minutes before slicing into strips.

Quinoa Cooking Instructions

1. Rinse the Quinoa:

   • Quinoa can have a bitter coating called saponin. Rinse under cold running water using a fine-mesh sieve for about 1-2 minutes.

2. Cook the Quinoa:

   • In a medium saucepan, combine the rinsed quinoa, low-sodium chicken broth, bay leaf, and a dash of salt.
   • Bring to a boil, then cover and reduce to a simmer. Cook for about 15 minutes, or until the liquid is fully absorbed and the quinoa is fluffy.

3. Fluff:

   • Once done, remove from heat and let it sit covered for another 5 minutes. Fluff with a fork before serving.

Vegetable Preparation

1. Cooking the Vegetables:

   • In a skillet over medium heat, add olive oil. Once hot, add chopped carrots and green bell peppers. Sauté for about 5 minutes until slightly softened.

2. Add Spinach:

   • Stir in the spinach. Cook until just wilted, approximately 2-3 minutes.
   • Season with salt and pepper to taste. Remove from heat.

Dressing Preparation

1. Combine Ingredients:

   • In a small bowl, whisk together lemon juice, extra virgin olive oil, Dijon mustard, salt, and pepper until well blended.

2. Taste and Adjust:

   • Sample the dressing and adjust seasoning as needed. If you prefer a zesty kick, add more lemon juice.

Assembling the Bowl

1. Base Layer:

   • Start with a scoop of cooked quinoa as the base of your bowl, evenly distributing it.

2. Add Chicken:

   • Layer the sliced chicken over the quinoa.

3. Top with Vegetables:

   • Add a generous serving of sautéed vegetables on top. This colorful array provides both nutrients and a pop of color.

4. Drizzle the Dressing:

   • Finish by drizzling the prepared dressing over your chicken and vegetables.

5. Garnish:

   • For a fresh touch, sprinkle with chopped parsley (optional).

Meal Prepping Tips

1. Storage:

   • Divide the chicken, quinoa, and vegetables into individual meal prep containers. Aiming for airtight containers will keep your meals fresh throughout the week.

2. Reheating:

   • When ready to eat, simply reheat in the microwave for 2-3 minutes or until heated through.

3. Versatility:

   • Feel free to swap vegetables to fit your taste preferences. Zucchini, bell peppers, or kale can be excellent substitutes while keeping within low FODMAP guidelines.

Nutritional Benefits of the Bowl

• Balanced Macronutrients:

  • This bowl features lean protein from chicken, complex carbohydrates from quinoa, and vital vitamins and minerals from vegetables.

• High Fiber Content:

  • Quinoa is rich in fiber, promoting digestive health—ideal for those on a low FODMAP diet.

• Low Calorie:

  • This meal is low in calories, making it an ideal choice for individuals looking to maintain or lose weight.

Incorporating Variations

• Add an Egg:

  • Consider a poached egg on top for extra protein. Eggs are low in FODMAPs and add a creamy texture.

• Flavor Enhancements:

  • Spice up your bowl with low FODMAP sauces such as tahini, avocado dressing, or a dollop of lactose-free yogurt.

Conclusion

Utilizing this low FODMAP chicken and quinoa bowl recipe not only simplifies meal prep but also ensures you maintain a healthy diet without triggering FODMAP-related symptoms. Enjoy the vibrant flavors and nourishing qualities while adhering to your dietary needs. Whether for lunch or dinner, this meal is sure to please the palate while supporting your health goals.