Chicken, Brussel Sprouts & Feta Protein Bowl

Are you searching for a nutritious and satisfying meal that’s packed with flavor? Look no further than this Chicken, Brussel Sprouts, and Feta Protein Bowl! This recipe not only delivers a delicious combination of savory chicken, crisp brussel sprouts, and tangy feta cheese, but it also offers a well-rounded source of protein and healthy fats. In just under 30 minutes, you can whip up a bowl that’s perfect for meal prep or a quick weeknight dinner. The vibrant colors and textures make it visually appealing, while the balance of flavors keeps each bite exciting. zesty lemon chicken dish Plus, it’s an easy dish to customize based on your personal preferences—whether you want to add more veggies or swap out the protein. With simple ingredients and straightforward steps, you’ll find yourself returning to this recipe time and again. Get ready to enjoy a wholesome meal that not only fuels your body but also pleases your palate!

Why You’ll Love This Chicken, Brussel Sprouts and Feta Protein Bowl

• Quick Preparation Time: This protein bowl can be prepared in about 30 minutes, making it an excellent choice for busy weeknights or last-minute meals.
• Nutrient-Dense Ingredients: With lean chicken, fiber-rich brussel sprouts, and heart-healthy feta cheese, this dish provides a balanced mix of protein, vitamins, and minerals.
• Customizable Flavor Profile: Feel free to adjust the ingredients based on your taste preferences; you can easily swap in different vegetables or proteins to suit your cravings.

Ingredients for Chicken, Brussel Sprouts and Feta Protein Bowl

Here’s what you’ll need to make this delicious dish:

• Boneless, Skinless Chicken Breasts: Use about 1 pound of chicken breasts for the best results; they cook quickly and stay juicy.
• Brussel Sprouts: Choose fresh brussel sprouts that are firm and bright green for optimal flavor; trim the ends before cooking.
• Feta Cheese: Opt for crumbled feta cheese for easy mixing; its tangy flavor complements the other ingredients perfectly.
• Olive Oil: Use extra virgin olive oil for roasting; it adds richness while helping to achieve a nice golden color.

For the Seasoning:

• Garlic Powder: This adds depth of flavor without overwhelming the dish; feel free to use fresh garlic if preferred.
• Salt and Pepper: Essential for enhancing all flavors; season according to taste preference.

The full ingredients list, including measurements, is provided in the recipe card directly below.

How to Make Chicken, Brussel Sprouts and Feta Protein Bowl

Follow these simple steps to prepare this delicious dish:

Step 1: Preheat Your Oven

Preheat your oven to 400°F (200°C) while preparing the ingredients. This will ensure that everything cooks evenly once you’re ready.

Step 2: Prepare the Chicken

Season the boneless chicken breasts with salt, pepper, and garlic powder on both sides. Place them on a baking sheet lined with parchment paper.

Step 3: Prepare the Brussels Sprouts

Trim any tough ends off the brussel sprouts and cut them in half. Toss them with olive oil, salt, and pepper in a separate bowl before spreading them around the chicken on the baking sheet.

Step 4: Roast Everything Together

Place the baking sheet in the preheated oven and roast for about 20-25 minutes or until the chicken reaches an internal temperature of at least 165°F (75°C) and is cooked through.

Step 5: Add Feta Cheese

Once everything is roasted perfectly, remove from the oven and sprinkle crumbled feta cheese over the chicken and brussel sprouts while they are still warm so it melts slightly.

Step 6: Serve

Transfer everything into bowls. Drizzle with any remaining olive oil or additional seasoning as desired before serving for a delicious finishing touch.

Tips and Tricks

Here are some helpful tips to ensure the best results for your dish:

• Crispy Brussels Sprouts: For extra crispiness, ensure brussel sprouts are cut uniformly so they roast evenly.
• Make Ahead Option: You can marinate the chicken overnight in olive oil with spices for enhanced flavor when you’re short on time during meal prep.
• Serving Suggestions: Pair this protein bowl with quinoa or brown rice if you want additional carbs or fiber added to your meal.

How to Serve Chicken, Brussel Sprouts and Feta Protein Bowl

This Chicken, Brussel Sprouts and Feta Protein Bowl is versatile and pairs wonderfully with:

• Rice or Potatoes: A hearty base that soaks up the delicious sauce.
• Fresh Salad: Adds a crisp and refreshing contrast to the rich flavors of the dish. healthy carrot apple salad.
• Crusty Bread: Perfect for enjoying every last drop of the flavorful sauce.

Feel free to pair it with your favorite sides for a personalized meal!

Make Ahead and Storage

• Make Ahead: You can prepare the chicken and roast the brussel sprouts a day in advance. Store them separately in airtight containers in the refrigerator for up to 3 days. This allows flavors to meld and makes meal prep easier.
• Storing: Leftovers should be placed in airtight containers. They will stay fresh for up to 4 days in the fridge. For longer storage, consider freezing portions for up to 3 months when tightly sealed.
• Reheating: To reheat, place the bowl components in a microwave-safe dish. Heat on medium power (50%) for about 2-3 minutes, stirring halfway through, until warmed through. Alternatively, you can reheat in an oven at 350°F (175°C) for about 15-20 minutes.

Suggestions for Chicken, Brussel Sprouts and Feta Protein Bowl :

Avoid Overcooking the Chicken

One common mistake when making a Chicken, Brussel Sprouts and Feta Protein Bowl is overcooking the chicken. Overcooked chicken can become dry and tough, detracting from the overall flavor and texture of your dish. To ensure juicy, tender chicken, use a meat thermometer to check for doneness; the internal temperature should reach 165°F (75°C). Additionally, consider marinating the chicken beforehand to enhance its flavor and moisture. Cooking it at a medium heat allows for even cooking. Always let the chicken rest for a few minutes after cooking before slicing it to retain its juices.

Choosing the Wrong Type of Brussel Sprouts

Selecting the wrong type of Brussel sprouts can lead to a less-than-ideal protein bowl. Look for fresh, firm Brussels that are bright green and free from yellowing leaves or blemishes. Avoid those that appear wilted or have soft spots, as they may be past their prime. sweet chili salmon bowl When preparing them, trim any tough ends and remove any damaged outer leaves. Roasting or sautéing these vegetables brings out their natural sweetness and enhances their flavor profile in your Chicken, Brussel Sprouts and Feta Protein Bowl.

Skipping Seasoning

A frequent error is neglecting to season your Chicken, Brussel Sprouts and Feta Protein Bowl adequately. Without proper seasoning, your dish can taste bland and uninviting. Incorporate salt, pepper, garlic powder, or fresh herbs when cooking both the chicken and vegetables. beef and pepper rice bowl For added depth of flavor, consider using spices like paprika or cumin. Drizzling olive oil over the ingredients before roasting will also help them caramelize beautifully while enhancing the overall taste.

Ignoring Balance in Ingredients

Another critical mistake people make is ignoring balance in their ingredient proportions. A well-balanced Chicken, Brussel Sprouts and Feta Protein Bowl should have an even distribution of protein, greens, and healthy fats. Use equal parts chicken and Brussels sprouts while incorporating feta cheese as a flavorful topping rather than overwhelming the dish with it. This approach ensures each bite offers a harmonious blend of flavors that keeps you coming back for more. For more inspiration, check out this Easy Chickpea Paprikash recipe.

FAQs :

What can I substitute for chicken in this recipe?

If you’re looking for alternatives to chicken in your Chicken, Brussel Sprouts and Feta Protein Bowl, there are several great options to consider. Tofu serves as an excellent plant-based replacement packed with protein. You can also use chickpeas or lentils if you prefer legumes for added fiber and nutrients. For those who enjoy seafood, grilled shrimp works wonderfully too! Each of these alternatives will bring unique flavors while maintaining the essence of this satisfying protein bowl.

How do I prepare Brussel sprouts properly?

Preparing Brussels sprouts properly ensures they contribute deliciousness to your Chicken, Brussel Sprouts and Feta Protein Bowl. Start by rinsing them under cold water to remove any dirt or impurities. Trim off about a quarter-inch from the stem end but avoid cutting too much as they may fall apart during cooking. If desired, slice larger sprouts in half for quicker cooking times and better seasoning absorption. After prepping them this way, toss with olive oil and seasonings before roasting or sautéing until they’re nicely browned.

Can I make this dish ahead of time?

Absolutely! Making your Chicken, Brussel Sprouts and Feta Protein Bowl ahead of time is not only possible but convenient too! Prepare all components separately—cook the chicken thoroughly but slightly undercook Brussels sprouts if you’re reheating later; they will continue cooking when warmed up again. Store each component in airtight containers in the refrigerator for up to three days. When ready to eat, simply reheat everything together on low heat until warmed through before serving with feta cheese on top.

What are some variations I can try?

There are numerous variations you can explore with your Chicken, Brussel Sprouts and Feta Protein Bowl! For instance, consider adding quinoa or brown rice as a base for extra fiber content along with additional textures. You could swap out feta cheese for goat cheese or even nutritional yeast if you’re aiming for dairy-free options. Experiment with different herbs such as thyme or rosemary for added freshness! You might also try adding nuts like walnuts or almonds for crunch while balancing flavors beautifully. For more inspiration, check out this Chicken Broccoli Rice Casserole recipe.

Conclusion

In summary, creating a delicious Chicken, Brussel Sprouts and Feta Protein Bowl requires attention to detail at every step—from selecting fresh ingredients to balancing flavors with seasonings appropriately. Avoid common pitfalls such as overcooking chicken or neglecting ingredient balance to ensure an enjoyable meal every time you prepare this dish. Don’t shy away from experimenting with substitutions or variations based on personal preferences either; doing so allows endless possibilities while keeping things exciting! Whether enjoyed fresh or made ahead of time for convenience during busy days ahead—this protein bowl stands out as a nutritious option full of flavor that everyone will love!

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Chicken, Brussel Sprouts, and Feta Protein Bowl

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• Author: Ezra
• Total Time: 35 minutes
• Yield: Serves 4

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Description

Enjoy a wholesome and vibrant Chicken, Brussel Sprouts, and Feta Protein Bowl that combines juicy chicken, roasted brussel sprouts, and tangy feta cheese—all ready in just under 30 minutes! This nutrient-packed meal is perfect for quick weeknight dinners or meal prep. Customize the flavors to your liking while savoring a delicious balance of textures and tastes.

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Ingredients

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• 1 pound boneless, skinless chicken breasts
• 1 pound fresh brussel sprouts
• 4 oz crumbled feta cheese
• 2 tbsp extra virgin olive oil
• 1 tsp garlic powder
• Salt and pepper to taste

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Instructions

1. Preheat oven to 400°F (200°C).
2. Season chicken with salt, pepper, and garlic powder; place on a parchment-lined baking sheet.
3. Trim brussel sprouts, halve them, and toss with olive oil, salt, and pepper; spread around the chicken.
4. Roast for 20-25 minutes until chicken reaches an internal temperature of 165°F (75°C).
5. Sprinkle feta cheese over the warm dish before serving.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Main
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 bowl (about 350g)
• Calories: 450
• Sugar: 3g
• Sodium: 520mg
• Fat: 21g
• Saturated Fat: 6g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 8g
• Protein: 38g
• Cholesterol: 86mg