BBQ roasted chicken & veggies tray bake over quinoa
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BBQ Roasted Chicken & Veggie Quinoa Bowl — a high-protein, fiber-rich, and flavor-packed dinner that’s perfect for meal prep or a weeknight family meal. Juicy chicken, smoky roasted corn, tender baby potatoes, and colorful veggies come together over fluffy quinoa, served with a creamy, tangy mayo dip.
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BBQ Roasted Chicken & Veggie Tray Bake over Quinoa
Ingredients:
Protein & Veggies:
• 700g boneless skinless chicken breasts or thighs
• 600g baby potatoes, halved
• 2 ears corn on the cob (or 250g frozen corn kernels)
• 1 red bell pepper (120g), sliced
• 1 zucchini (150g), sliced into half moons
• 1 red onion (100g), cut into wedges
• 1.5 tbsp olive oil
• 1 tbsp BBQ seasoning (smoky style)
• ½ tsp smoked paprika
• ½ tsp garlic powder
• ½ tsp chili powder (optional)
• Salt & pepper to taste
Quinoa Base:
• 240g dry quinoa (makes about 700–750g cooked)
• 600ml water or low-sodium chicken broth
• Pinch of salt
Mayo Dip:
• 60g light mayonnaise
• 50g plain Greek yogurt
• ½ tbsp lemon juice
• ½ tsp garlic powder
• ½ tsp smoked paprika
• Pinch of salt
Instructions:
• Preheat oven to 220°C (425°F). Line two baking trays with parchment paper.
• Season with salt, pepper, BBQ seasoning, smoked paprika, and a drizzle of olive oil. Let sit 15–30 min while prepping veggies.
• Toss with half the olive oil, salt, pepper, and garlic powder. Spread evenly on one tray.
• Toss corn, bell pepper, zucchini, and onion with remaining olive oil, chili powder, and a pinch of salt. Spread on second tray.
• Place potatoes in oven first for 10 min. Then add chicken to the same tray and put veggies in the other tray. Roast all for ~20 more min, flipping halfway, until chicken reaches 74–75°C (165°F).
• While roasting, rinse quinoa. Combine with water/broth and salt in a pot, bring to boil, cover, and simmer ~15 min until liquid is absorbed. Fluff with fork.
• Mix mayo, Greek yogurt, lemon juice, garlic powder, smoked paprika, and salt until smooth. Chill until serving.
• Spoon quinoa into bowls, top with roasted chicken, potatoes, corn, and veggies. Add a dollop of mayo dip and garnish with fresh herbs or lemon wedges.
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