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Monday, May 24, 2021

Caribbean Chicken and Quinoa Bowls with Pineapple Avocado Salsa

 Caribbean Chicken and Quinoa Bowls with Pineapple Avocado Salsa

 These super-flavorful one-bowl dinners can be almost entirely prepped ahead and are full of flavor from a colorful spice mix and sweet, savory pineapple and avocado salsa.

 Prep Time:30 mins

 Cook Time:20 mins

 Total Time:50 mins

 Course: Main Dish

 Keyword: chicken dinner, dairy free, easy dinner, gluten free, healthyish, lunch

 Servings: 4 servings

Calories: 420kcal


  •  Mixing Bowls
  •  Saucepan
  •  Skillet
  •  Knife
  •  Cutting Board


 For the caribbean spice rub:

  •  2 tsp Ground Ginger
  •  2 tsp Dried Thyme
  •  2 tsp Garlic Powder (not garlic salt)
  •  1 tsp Paprika
  •  1 tsp Salt
  •  1/2 tsp Black Pepper
  •  1/2 tsp Brown Sugar

 For the Pineapple Salsa:

  • 1 cup Pineapple Cubes, diced
  •  1 avocado, diced
  •  1 Jalapeno, chopped (remove seeds if you'd like less spice)
  •  1/2 small Red Bell Pepper, finely chopped
  •  2 Tbsp Cilantro Leaves, chopped
  •  Juice of 1/2 Lime

 For the Chicken Bowls

  •  1 1/2 cup Low-Sodium Chicken Stock
  •  3/4 cup Quinoa
  •  1 lb Chicken Breasts
  •  ~ 3 Tbsp Caribbean Spice Mix
  •  1 Tbsp Oil (I use grapeseed)
  •  1/4 cup Yogurt, Plain or Greek
  •  Juice of 1/2 Lime

 1.Make spice rub: Combine all ingredients for the spice rub. (This can be made and stored for several weeks; I double or triple it to have on-hand.)

2. Make pineapple salsa: Combine all ingredients for salsa. (You can make this 2 days ahead, but don't add avocados until right before serving.)

 3.Make quinoa: Rinse quinoa. Bring stock to a boil. Add quinoa and put a lid or foil on the pot to cover. Reduce heat to a simmer and simmer until quinoa has absorbed all of the liquid, 12 to 15 minutes. Remove pan from heat and leave covered so that quinoa continues to steam.

4. If the chicken breasts you bought are quite thick, you can slice them in half or slice into tenders to help them cook more evenly. Rub chicken on all sides with spice rub.

5. Heat a skillet over medium-high heat. Add oil. When oil begins to shimmer add chicken and cook on both sides until cooked through, 5 to 7 minutes total (depending on the thickness of your chicken).

 6.While chicken cooks, whisk together the yogurt and lime juice.

 7.Transfer chicken to a cutting board and slice.

8. Assemble bowls by topping quinoa with sliced ​​chicken, pineapple salsa and drizzling yogurt over top.


 Calories: 420kcal | Carbohydrates: 36g | Protein: 33g | Fat: 17g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 75mg | Sodium: 755mg | Potassium: 1067mg | Fiber: 7g | Sugar: 6g | Vitamin A: 759IU | Vitamin C: 42mg | Calcium: 70mg | Iron: 4mg


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