Breakfast Bowl: Mediterranean Quinoa With Charred Lemon-Herb Chicken And Feta Recipe

Description:

Breakfast Bowl: Mediterranean Quinoa With Charred Lemon-Herb Chicken And Feta Hey friend! So, I've been on this health kick lately, trying to make sure my breakfasts are packed with nutrients to fuel my day. I've always been a big fan of Mediterranean cuisine – the bright flavors, the fresh ingredients, the emphasis on healthy fats and whole grains. This recipe is my take on a power bowl, inspired by the vibrant breakfasts you might find in a bustling Greek taverna, maybe even a little influenced by the bustling markets of Southern Italy, where sunshine and fresh produce seem to be everywhere. Imagine a warm, sun-drenched morning, the smell of lemon and herbs wafting through the air, the sounds of lively conversations – that’s the vibe I was aiming for with this recipe. It’s not a traditional dish from any one place, but more of a fusion based on my love for Mediterranean flavors and the convenience of a breakfast bowl. The quinoa is a complete protein, meaning it contains all nine essential amino acids, making it perfect for a healthy breakfast. It’s also a good source of fiber, which helps keep you feeling full and satisfied throughout the morning. The chicken provides lean protein, crucial for building and repairing tissues. Then, we’ve got the charred lemon and herbs – this is where the flavour really pops! The charring adds a smoky depth that elevates the bright citrus notes of the lemon. And the herbs? Well, they add a burst of freshness and antioxidants. We’ll be using oregano, thyme, and rosemary – all bursting with antioxidants and adding fantastic earthy and slightly woody notes. Finally, the feta provides a salty, tangy contrast, adding a delightful textural element. This whole combination, is packed with vitamins, minerals, and healthy fats that will keep your energy levels stable and your mind sharp all morning long. The cooking method I’ve chosen is a balance of quick searing for the chicken (getting those lovely char marks!) and a gentle simmer for the quinoa. I think this reflects the Mediterranean ethos of using fresh, high-quality ingredients and keeping cooking simple, letting the food speak for itself. No need for complicated techniques or lengthy cooking times – it's all about efficiency and maximum flavor.

Ingredients:

• - 1 cup quinoa, rinsed (Quinoa is a powerhouse of nutrition! It’s a complete protein and packed with fiber – perfect for sustained energy.)
• - 2 cups chicken broth (I prefer low-sodium for better control over salt.)
• - 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes (Chicken is a lean protein source, essential for muscle repair and growth. Using boneless, skinless keeps it healthier!)
• - 2 tbsp olive oil (Olive oil is rich in monounsaturated fats that are good for your heart. Plus, it adds flavor!)
• - 1 lemon, halved (Lemon adds that bright, citrusy zing. We'll use it both for juicing and charring.)
• - 1 tbsp dried oregano (Oregano is full of antioxidants and adds an earthy, slightly peppery flavor.)
• - 1 tbsp dried thyme (Thyme adds a wonderful subtle woody flavour.)
• - 1 tsp dried rosemary (Rosemary complements the other herbs beautifully.)
• - 1/2 cup crumbled feta cheese (Feta adds a salty, tangy counterpoint to the other flavors and some nice texture.)
• - 1/2 cup cherry tomatoes, halved (Sweet and juicy tomatoes add color and sweetness to the bowl)
• - 1/4 cup Kalamata olives, pitted and halved (Salty, briny olives add a salty-sweet punch)
• - Salt and freshly ground black pepper to taste (Always season to your liking!)

Instructions:

1. 1. **Prep the Quinoa:** First, rinse the quinoa really well under cold water until the water runs clear. This removes saponins, which can cause bitterness. I remember my grandma always telling me this when we made it together – it's a family tradition!
2. 2. **Cook the Quinoa:** Combine the rinsed quinoa and chicken broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is tender. Fluff with a fork and set aside. This is a basic method but there are fancier methods like pre-soaking, which some people prefer.
3. 3. **Char the Lemon:** While the quinoa is cooking, preheat your grill pan or a cast iron skillet over medium-high heat. Cut the lemon in half, and place the cut sides down on the hot pan. Char for 2-3 minutes per side, until you get nice grill marks and a slightly smoky aroma. This adds amazing depth of flavour. I remember the first time I did this - it was like magic! Who knew such a simple step could make such a big difference?
4. 4. **Season the Chicken:** In a bowl, toss the chicken cubes with 1 tablespoon of olive oil, half the oregano, half the thyme, half the rosemary, salt, and pepper. Make sure the chicken is evenly coated with the herbs.
5. 5. **Sear the Chicken:** Add the chicken to the same hot grill pan and sear for 3-4 minutes per side, or until cooked through and nicely browned. Remember, you want a bit of char! Don't overcrowd the pan, work in batches if necessary. This keeps the chicken juicy. I always check the internal temperature with a meat thermometer to ensure it's fully cooked (165°F or 74°C).
6. 6. **Squeeze the Lemon:** Once the chicken is cooked, remove it from the pan and set aside. Squeeze the juice from the charred lemon halves over the cooked chicken.
7. 7. **Combine the Bowl:** In a large bowl, combine the cooked quinoa, charred chicken, remaining herbs, halved cherry tomatoes, Kalamata olives, and the remaining olive oil. Gently toss everything together to combine. I find it's best to do this when everything is still warm, so the flavours mingle beautifully.
8. 8. **Add Feta:** Gently fold in the crumbled feta cheese. Don't overmix, as you want to keep some of the feta chunks intact for texture.
9. 9. **Serve:** Divide the mixture into bowls. Garnish with extra herbs if desired. It is always a great touch to add an extra sprinkle of feta on top before serving.
10. 10. **Enjoy:** This delicious and healthy breakfast bowl is best served immediately, while it’s still warm. However, leftovers can be stored in the refrigerator for up to 3 days. It’s also a great make-ahead breakfast – just prepare everything the night before and quickly reheat it in the morning.