Chipotle Chicken Bowls with Cilantro-Lime Quinoa

Filling your plate with a cornucopia of food groups makes for a healthy diet

By American Heart Association

When it comes to food groups, the more the merrier. The American Heart Association recommends eating a variety of healthy foods[t1] , like those featured in the following recipe.

“This dish is rich in whole grains, healthful fats, lean protein and vegetables, while being low in some of the foods and nutrients we want to consume in moderation, like sugar and sodium,” said Maya Vadiveloo, a dietitian and assistant professor in the Department of Nutrition and Food Sciences at the University of Rhode Island. “Overall diet quality is important for health – not just one particular food.”

The two main ingredients here are skinless chicken – a healthy meat choice [t2]– and quinoa, a nutrient-rich seed that often is cooked like a grain.[t3] But the rainbow jewel of the recipe might be its wide array of vegetables, including spinach, carrot, onion, radish and tomato, a fruit nutritionists often consider a vegetable.

“It's great to have a variety of vegetables – particularly deeply colored vegetables that provide different micronutrients and phytochemicals,” said Vadiveloo, a member of the AHA’s nutrition committee.

Filling your plate with a cornucopia of veggies carries an added bonus: It allows you to eat more.

“Vegetables are also low in energy density, which can allow us to eat a larger volume of food for fewer total calories and still feel satiated,” Vadiveloo said.

Chipotle Chicken Bowls with Cilantro-Lime Quinoa

 

These smoky chicken bowls make for a substantial dinner or even an easily transported work lunch. Just layer into a Mason jar or Tupperware for a portable meal. Also note that the chicken can be marinated for up to 24 hours.

 

Yield: 4 servings (approximately 1 cup quinoa + 1 cup chicken per person, plus around 2 cups vegetables)

 

Cilantro-Lime Quinoa:

1 1/2 cups water 

3/4 cup quinoa  

1/8 teaspoon salt 

2 limes, zested and juiced 

1 1/2 cups chopped fresh cilantro 

 

1. In a medium heavy-duty pot, add water, quinoa, and salt. Bring to a boil; cover and reduce heat to low. Cook until quinoa absorbs all the liquid, about 15 minutes. Remove from heat. 
2. Into the quinoa, stir in the zest and juice of 2 limes and chopped cilantro.   

 

Chicken and Bowl: 

2 tablespoons canola oil, divided  

1 minced chipotle pepper + 3 tablespoons adobo sauce from a can of chipotles in adobo 

1 tablespoon honey 

1/8 teaspoon salt 

1/8 teaspoon ground black pepper 

1 pound boneless, skinless thinly sliced chicken breasts 

2 tablespoons red wine vinegar  

1 (5-ounce) package spinach, spring greens, or arugula 

1 pint cherry tomatoes, halved if desired 

1 avocado, peeled and diced 

1 cup packaged shredded carrots (or 2 large carrots, shredded) 

1 cup sliced radishes 

2 scallions or green onions, finely chopped  

 

1. Into a large Ziploc bag, add marinade ingredients: 2 tablespoons canola oil, minced chipotle pepper, adobe sauce, honey, salt, and pepper. Add chicken breasts into the bag, making sure the chicken is well-coated with marinade. Let sit for 10 minutes (make the quinoa as you wait) or place chicken in the refrigerator to marinate for up to 24 hours. 
2. Into a large nonstick skillet over medium-high heat, warm remaining 1 tablespoon oil. Add chicken breasts and marinade liquid, using tongs to frequently turn the chicken breasts to be coated in marinade. Sauté until chicken is fully cooked, around 4 to 6 minutes depending on thickness. Remove from heat. When chicken has cooled slightly, transfer chicken to cutting board to chop into bite-size pieces. Then, transfer remaining liquid from pan into a small bowl; stir vinegar into the liquid to use as a dressing.  
3. To assemble, add the greens into the bottom of each bowl. Divide quinoa and chicken among each bowl, along with tomatoes, avocado, carrots, radishes, and scallions. Drizzle with the dressing and serve.  

  

Cooking tip: A marinade that is cooked like in this recipe can be eaten. But never consume a marinade that raw meat has been soaked in that hasn’t been cooked because it can make you sick. 

 

Keep it healthy: The ultra-popular quinoa is being called a “super-grain” for the high amount of protein, fiber, and vitamins per serving. It’s also quicker to make than rice so keep this in mind for your next dinner.  

 

Tip: Prefer cucumber chunks to shredded carrots? Cater the vegetables in the bowl to your own tastes, even adding fruit into the mix, like chopped apples or orange segments.  

 

Nutrients
Calories	480.4	kcal
Fat	20.5	g
Saturated Fat	2.5	g
Trans Fatty Acid	0.0	g
Poly Fat	4.7	g
Mono Fat	10.8	g
Cholesterol	72.6	mg
Sodium	559.1	mg
Carbohydrates	43.7	g
Dietary Fiber	9.6	g
Total Sugars	12.8	g
Protein	32.2	g
Dietary Exchanges: 1 1/2 starch, 4 vegetable, 3 lean meat, 2 fat