Healthy Meal Prep: DASH-Compliant Chicken & Quinoa Bowl

{ "@context": "https://schema.org/", "@type": "Recipe", "name": "DASH-Compliant Chicken & Quinoa Protein Bowl", "image": "https://www.asklian.com/blog/day-08-chicken-quinoa-bowl", "author": { "@type": "Person", "name": "Lian Liu, MPH, RD, CDCES" }, "description": "A meal-prep friendly protein bowl with lean chicken and fiber-rich quinoa.", "prepTime": "PT20M", "cookTime": "PT20M", "totalTime": "PT40M", "recipeYield": "4 servings", "recipeCategory": "Lunch", "recipeCuisine": "Mediterranean", "nutrition": { "@type": "NutritionInformation", "proteinContent": "30g", "sodiumContent": "124 mg" }, "recipeIngredient": [ "1 lb boneless, skinless chicken breast", "1 cup dry quinoa", "2 cups cherry tomatoes", "1 English cucumber", "0.25 cup Kalamata olives", "2 cups arugula or spinach", "0.25 cup extra virgin olive oil", "1 lemon, juiced and zested", "1 garlic clove, minced", "1 tsp dried oregano", "0.5 tsp black pepper" ], "recipeInstructions": [ { "@type": "HowToStep", "text": "Simmer quinoa in 2 cups of water for 15 minutes. Let cool." }, { "@type": "HowToStep", "text": "Pan-sear chicken with black pepper and oregano until cooked through. Let rest, then slice." }, { "@type": "HowToStep", "text": "Whisk olive oil, lemon juice, zest, garlic, and spices for the dressing." }, { "@type": "HowToStep", "text": "Assemble bowls with quinoa, chicken, vegetables, and olives. Drizzle with dressing." } ] }