Blackened Chicken Quinoa

This protein-packed, nutrient-dense blackened chicken quinoa bowl is a symphony of flavors and textures that will delight your taste buds. The star of the show is the perfectly seasoned and seared blackened chicken tenders, accompanied by a medley of wholesome sides, including steamed veggies, nutty quinoa, and fresh, juicy raspberries.

The Recipe:

Blackened Chicken Tenders

Ingredients:

• 1 lb chicken tenders
• 2 tbsp blackening seasoning (store-bought or homemade)
• 2 tbsp olive oil

Instructions:

1. Pat the chicken tenders dry and coat them evenly with the blackening seasoning.
2. Heat the olive oil in a cast-iron skillet or grill pan over high heat.
3. Cook the chicken tenders for 2-3 minutes per side until they develop a charred, blackened crust and are cooked through.
4. Let the chicken rest for 5 minutes before serving.

Variations:

• Swap out the chicken for shrimp, salmon, or tofu for a different protein option.
• Experiment with different blackening seasoning blends or make your own with spices like paprika, cayenne, garlic powder, and oregano.
• Marinate the protein in advance to add an extra layer of flavor.

Quinoa with Toasted Sesame Seeds:

• Rinse 1 cup of quinoa and cook it according to package instructions, replacing part of the water with vegetable or chicken broth for added flavor.
• Once cooked, fluff with a fork and stir in 2 tablespoons of toasted sesame seeds.

Steamed Zucchini and Yellow Squash:

• Slice zucchini and yellow squash into rounds or half-moons.
• Place them in a steamer basket and steam until tender-crisp, about 5-7 minutes.

Raspberries:

• Rinse and pat dry fresh raspberries.
• Serve them alongside the other components for a burst of sweetness and antioxidants.

Tips:

• Prep the quinoa and blackening seasoning in advance.
• Use pre-cut or frozen veggies for the steamed side dish.
• Cook the chicken in batches to avoid overcrowding the pan.
• The key to achieving that signature blackened crust is to use a hot skillet or grill and avoid overcrowding the pan. The high heat helps create that delicious char without overcooking the chicken.

Equipment & Ingredients:

To make this meal a breeze, consider purchasing the following items on Amazon:

Equipment:

• Cast-iron skillet or grill pan for achieving the perfect blackened crust
• Steamer basket for quickly cooking the veggies

Ingredients:

• Blackening seasoning blend (if not making your own)
• Quinoa and sesame seeds for the nutty, protein-rich side dish
• High-quality olive oil for cooking

With a little planning and the right tools, you can create this nutritious and flavorful blackened chicken quinoa bowl with ease, making it a perfect weeknight meal or meal-prep option.