Healthy Meal Prep: DASH-Compliant Chicken & Quinoa Bowl
DASH-Compliant Chicken & Quinoa Protein Bowl
If you're trying to stick to a heart-healthy diet, lunchtime is often the hardest part of the day. It's too easy to grab something quick, processed, and loaded with sodium.
Quick Recipe Overview:
- Prep Time: 20 min
- Cook Time: 20 min
- Servings: 4
- Sodium: 124 mg per serving
Your Quick Takeaways:
- Packs 30g of lean protein to keep you full.
- Quinoa provides a massive dose of heart-healthy fiber.
- Uses a zero-sodium lemon-herb dressing for maximum flavor.
The Short Version: This bowl is a powerhouse of DASH-diet-approved ingredients: lean chicken breast, fiber-rich quinoa, and antioxidant-packed Mediterranean vegetables. It takes less than 20 minutes to assemble and holds up perfectly in the fridge for 3-4 days.
Nutrition Profile: ~124mg sodium per serving.
Why This Bowl is Heart-Smart
- Quinoa (The Ultimate Whole Grain): Unlike refined white rice, quinoa is a complete protein and is packed with dietary fiber. High fiber intake is directly linked to lower cholesterol levels and better heart health.
- Kalamata Olives & Olive Oil: Yes, olives have sodium, but a small handful provides an incredible punch of flavor and is a staple of the Mediterranean diet. The extra virgin olive oil in the dressing is packed with monounsaturated fats.
- Lean Poultry: Chicken breast is naturally low in saturated fat, avoiding the cholesterol spikes associated with red meat.
The Recipe (Makes 4 Meal-Prep Portions)
The Main Ingredients:
- 1 lb Boneless, skinless chicken breast (300mg)
- 1 cup dry quinoa (9mg)
- 2 cups cherry tomatoes, halved (20mg)
- 1 English cucumber, diced (10mg)
- 1/4 cup Kalamata olives, pitted and sliced (104mg)
- 2 cups arugula or baby spinach (50mg)
The Zero-Sodium Lemon-Herb Dressing:
- 1/4 cup Extra virgin olive oil (0mg)
- Juice and zest of 1 large lemon (0mg)
- 1 clove garlic, minced (2mg)
- 1 tsp dried oregano (0mg)
- 1/2 tsp freshly cracked black pepper (0mg)
Instructions:
- Cook the Quinoa: Rinse the quinoa thoroughly. Bring 2 cups of water to a boil, add the quinoa, reduce heat to low, cover, and simmer for 15 minutes. Fluff with a fork and let cool.
- Cook the Chicken: Lightly pan-sear the chicken breasts in a teaspoon of olive oil (seasoned with black pepper and oregano) until no longer pink inside. Let rest for 5 minutes, then slice.
- Make the Dressing: Whisk the olive oil, lemon juice, lemon zest, garlic, oregano, and black pepper together in a small bowl.
- Assemble: Divide the cooled quinoa among 4 meal prep containers. Top evenly with the sliced chicken, cherry tomatoes, cucumber, olives, and arugula. Drizzle the dressing over the top just before eating.
Enjoy your flavor-packed, heart-healthy week!
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