Roasted Veggie & Chicken Grain Bowl

Ingredients (about 2–3 servings)

• 1 cup uncooked quinoa or brown rice, rinsed

• 2 cups water or low-sodium broth (for cooking the grain)

• 2 small boneless, skinless chicken breasts (about 8–10 oz total)

• 1 medium sweet potato, peeled and cut into ½-inch cubes

• 1 red bell pepper, sliced into strips

• 1 small red onion, cut into wedges

• 1 tablespoon olive oil

• Salt: Start with ½ teaspoon total (divided), then adjust to taste

• Black pepper: Start with ¼ teaspoon total (divided), then adjust to taste

• ½ teaspoon dried Italian seasoning or dried oregano

Lemon-Tahini Drizzle

• 2 tablespoons tahini

• Juice of ½ lemon (about 1 tablespoon), plus more to taste

• 2–3 tablespoons warm water, to thin

• 1 small garlic clove, very finely minced or grated

• Salt: Start with a pinch (about 1/16 teaspoon), then adjust to taste

Directions

1. Cook the grain

   • In a small pot, combine quinoa or brown rice with water or broth.

   • Bring to a boil, then reduce heat to low, cover, and cook according to package directions until tender.

   • Fluff with a fork and set aside.

2. Prep the sheet pan

   • Preheat oven to 400°F (200°C).

   • Line a sheet pan with parchment or lightly grease it.

3. Season veggies and chicken

   • Add sweet potato cubes, bell pepper strips, and red onion wedges to the pan.

   • Drizzle with 1 tablespoon olive oil and sprinkle with about ¼ teaspoon salt, a pinch of pepper, and the Italian seasoning. Toss to coat and push to the sides to make space in the center.

   • Place chicken breasts in the center of the pan. Sprinkle with another ¼ teaspoon salt and a pinch of pepper.

4. Roast

   • Roast for 18–22 minutes, or until chicken is cooked through (165°F internal temperature) and sweet potatoes are tender.

   • If needed, remove the chicken first and let the veggies roast a few extra minutes.

5. Make the lemon-tahini drizzle

   • In a small bowl, whisk tahini, lemon juice, garlic, and 2 tablespoons warm water until smooth.

   • Add a pinch of salt, then taste.

     • If too thick → whisk in more warm water, 1 teaspoon at a time.

     • If you want more brightness → add a little more lemon juice, about ½ teaspoon at a time.

6. Slice the chicken

   • Let chicken rest for 5 minutes, then slice into strips or cubes.

7. Assemble the bowls

   • Add a scoop of quinoa or rice to each bowl.

   • Top with roasted veggies and sliced chicken.

   • Drizzle with lemon-tahini sauce “to taste” (start with about 1 tablespoon per bowl, then add more if desired).

8. Taste and adjust

   • Taste a forkful of grain, chicken, and veggies together.

     • If it needs more flavor → add a small pinch of salt, a squeeze of lemon, or an extra spoon of sauce.

     •  

Leftovers: Store components separately if possible. Reheat chicken, veggies, and grain together; add sauce after reheating.

Enjoy!