Dinner
Grilled Chicken and Quinoa Bowl
Herb-grilled chicken over protein-rich quinoa with roasted vegetables and lemon tahini dressing. Sustained energy for hours.
15 Min
Prep Time
25 Minutes
Cook Time
2 Servings
NUTRITION:
420
Kcal
Calories
28
g
Carbs
35
g
Protein
5
g
Fiber
3
g
Sugar
14
g
Fat
380
g
Sodium
BLOOD SUGAR FRIENDLY SCORE
/ 100
82
EXCELENT
INGREDIENTS
2 chicken breasts (6 oz each)
1 cup dry quinoa, rinsed
2 cups low-sodium chicken broth
1 zucchini and 1 red onion, sliced
2 tablespoons tahini, 2 tablespoons lemon juice
Olive oil, oregano, garlic powder, salt and pepper
Smart Swap
Why Quinoa: Quinoa has a glycemic index of 53 (vs 70+ for white rice) and is a complete protein containing all 9 essential amino acids.
Dressing Tip: Tahini is sesame paste — rich in healthy fats that further slow glucose absorption. Make extra for salads throughout the week.
INSTRUCTIONS
Cook Quinoa
Rinse quinoa under cold water. In a saucepan, bring low-sodium chicken broth to a boil. Add quinoa, reduce heat, cover, and simmer 15 minutes until all liquid is absorbed. Fluff with a fork.
Grill Chicken
Season chicken with oregano, garlic powder, salt, and pepper. Grill or pan-cook over medium-high heat 6-7 minutes per side until internal temperature reaches 165F. Let rest 5 minutes then slice.
Roast Vegetables
Toss sliced zucchini and red onion with olive oil, salt and pepper. Roast at 400F for 15-18 minutes or cook in a grill pan alongside the chicken.
Assemble and Dress
Whisk tahini with lemon juice and 2 tablespoons water until smooth. Build bowls: quinoa base, roasted vegetables, sliced chicken. Drizzle generously with lemon tahini dressing.
15 Min
25 Minutes
Prep Time
Cook Time
2 Servings
Why this Recipe Works
Quinoa GI of 53 vs white rice at 72+ — produces a slower, lower, more manageable blood sugar response.
Quinoa is a complete protein — contains all 9 essential amino acids, rare for any plant food.
Tahini dressing adds healthy fat that further slows glucose absorption from the quinoa.
35g protein and 5g fiber equals sustained energy for 4-5 hours with no post-meal blood sugar spike.