Easy 10-Minute Spicy Jerk Chicken & Veggie Quinoa Bowl

Meal: Spicy Jerk Chicken & Veggie Quinoa Bowl

Weekend Meal Prep (10 minutes)

Ingredients (Makes 3-4 servings):

• 2 boneless, skinless chicken breasts (or tofu for a vegetarian option)

• 2 tbsp jerk seasoning

• 1 cup quinoa (or brown rice)

• 1 cup mixed bell peppers (chopped)

• ½ cup black beans (rinsed & drained)

• ½ cup corn

• 1 tbsp olive oil

• ½ tsp garlic powder

• ½ tsp thyme

• ½ lime (for garnish)

  
  

Steps:

1. Cook the quinoa – Rinse, then simmer 1 cup of quinoa in 2 cups of water for 10 minutes. Fluff and let cool.

2. Season & cook the chicken – Rub jerk seasoning onto chicken, pan-sear in olive oil for 4-5 minutes per side, then slice.

3. Sauté veggies – In the same pan, lightly cook bell peppers, black beans, and corn for 2-3 minutes with garlic powder and thyme.

4. Assemble bowls – Divide quinoa, veggies, and sliced jerk chicken into meal containers.

5. Store & reheat – Keep in the fridge; microwave at work and squeeze fresh lime over before eating.

   
   
   
   

   

   
   
   
   

   Nutritional Breakdown (Per Serving - 1 Bowl)

   ✅ Calories: ~450 kcal✅ Protein: ~38g (34%)✅ Carbohydrates: ~50g (45%)✅ Fats: ~10g (21%)

   
   

   Macronutrient Proportions

   
   

   • Protein (38g | 34%) – Jerk chicken, black beans, quinoa

   • Carbohydrates (50g | 45%) – Quinoa, black beans, corn, bell peppers

   • Fats (10g | 21%) – Olive oil, natural fats from chicken

     
     

   💡 Customization Tips:

   • Reduce carbs by swapping quinoa for cauliflower rice.

   • Increase protein by adding extra chicken or beans.

   • Adjust fats by using avocado slices or more olive oil.

   
   

   Tip: Prep extra portions for quick grab-and-go meals during the week!