Global
Greek Chicken & Quinoa Prep Boxes
Lemon-herb chicken over quinoa with roasted courgette, olives and feta: a Mediterranean lunchbox that holds its texture all week.
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 5.
Ingredients
- 700g chicken breast
- Juice & zest of 2 lemons
- 2 tsp oregano
- 2 tbsp olive oil
- 1½ cups quinoa (dry)
- 2 courgettes, chunked
- 1 red onion, wedged
- ½ cup olives
- 100g feta
- Salt & pepper
Cooking Steps
Marinate the chicken in lemon, oregano, 1 tbsp oil and seasoning 15 minutes.
Cook the quinoa; spread on a tray to cool fast.
Roast the courgette and onion at 200°C (400°F) for 20 minutes; grill the chicken 6–7 minutes a side and slice.
Build 5 boxes: quinoa, chicken, roast veg, olives.
Cool, lid, refrigerate within 2 hours; crumble feta on when eating.
Optional Enhancements
- Halloumi or chickpeas instead of chicken
- Bulgur or brown rice instead of quinoa
- Add sun-dried tomatoes
Plant & Growing Tips
Lemon
- Grow in full sun in well-drained soil, providing protection from frost in cooler climates, or grow in a large pot to bring indoors.
- Water regularly, especially during dry spells, and fertilize with a citrus-specific feed.
Oregano
- Plant in full sun in well-drained soil; it thrives on neglect and can be grown easily in containers.
- Water sparingly once established, as too much moisture can lead to root rot.
Courgettes
- Sow seeds directly after the last frost in rich, well-composted soil with plenty of space for sprawling vines.
- Provide consistent moisture, especially once fruits start to form, to prevent bitterness.
Red Onion
- Sow seeds or plant sets in early spring in fertile, well-drained soil with full sun.
- Ensure consistent moisture during bulb development but reduce watering as harvest approaches to encourage curing.
Natural Pest Control
- Squash bugs and vine borers can affect courgettes; inspect plants regularly and hand-pick pests or use row covers.
- Onion thrips can damage onion foliage; use reflective mulch or spray with neem oil.
- Aphids can be an issue on new lemon growth; spray with a strong stream of water or insecticidal soap.
- Oregano is generally pest-free, but watch for spider mites in hot, dry conditions; mist plants frequently.
Harvest
Lemon
- Pick when the fruit is fully yellow, firm, and feels heavy for its size; they do not ripen further off the tree.
Oregano
- Harvest leaves as needed by snipping stems; regular harvesting encourages bushier growth.
Courgettes
- Pick when fruits are 6-8 inches long for best flavor and tenderness; check daily as they grow rapidly.
Red Onion
- Harvest when the tops begin to yellow and fall over; cure in a warm, dry, well-ventilated area for several weeks before storing.
Storing & Freezing
Fridge 3–4 days airtight. Keep feta and any dressing separate until eating so nothing softens.
