Okay, so you know how sometimes you just need a meal that’s *good* for you, like really good, but also tastes amazing and isn’t a total pain to make? That’s exactly why I created this Chicken and Squash Beta Carotene Bowl for Eye Support. Seriously, if you’re looking to boost your eye health naturally, this bowl is your new best friend. I was looking for ways to sneak more beta carotene into our week without it feeling like a chore, and this recipe totally hit the nail on the head. It’s become a weeknight staple in our house!
Why You’ll Love This Chicken and Squash Beta Carotene Bowl
Honestly, making healthy food doesn’t get much simpler or tastier than this! Here’s why this bowl is going to become your go-to:
- Packed with Eye-Loving Beta Carotene: This is the star, folks! Butternut squash is loaded with beta carotene which your body turns into Vitamin A, super important for keeping your peepers healthy.
- Effortlessly Delicious: Roasting the squash brings out its natural sweetness, and the seasoned chicken is just savory perfection. It’s a flavor combo that just works, every single time.
- Super Quick to Make: With prep time under 20 minutes and most of the cooking happening in the oven, you can have this wholesome meal on the table in about 40 minutes. Perfect for those busy weeknights!
- So Versatile: Don’t have butternut squash? No problem! Have leftover chicken? Throw it in! You can easily swap out ingredients to fit what you have on hand.
- Keeps You Satisfied: The protein from the chicken and the fiber from the squash and quinoa make this a really filling meal. You won’t be looking for snacks an hour later, trust me!
Ingredients for Your Chicken and Squash Beta Carotene Bowl
Alright, gathering your ingredients is half the fun, right? Here’s what you’ll need to whip up this fantastic bowl that’s great for your eyes. Don’t worry, it’s all pretty standard stuff!
- 1 pound boneless, skinless chicken breast, cut into bite-sized pieces – so easy to eat this way!
- 1 medium butternut squash, peeled, seeded, and cubed – make sure those cubes are roughly the same size so they cook evenly.
- 1 tablespoon olive oil – just enough to get things going.
- 1 teaspoon paprika – this gives everything such a lovely color and a little warmth.
- 1/2 teaspoon garlic powder – never enough garlic, right?
- Salt and black pepper to taste – you know the drill, season it up perfectly for you!
- 1 cup cooked quinoa – this is our fluffy, wholesome base.
- 1/4 cup chopped fresh parsley – for a pop of green and freshness at the end.
Essential Equipment for Making Your Chicken and Squash Beta Carotene Bowl
Making this eye-loving bowl is a breeze, and you probably already have most of what you need hiding in your kitchen drawers! Here’s the quick rundown of essentials:
- A good baking sheet for roasting that squash to perfection.
- A sharp knife and cutting board for prepping your squash and chicken.
- A medium skillet for cooking the chicken.
- A mixing bowl for tossing the squash with all those yummy spices.
- Measuring spoons and cups – a baker’s best friend!
Step-by-Step Guide to Preparing Your Chicken and Squash Beta Carotene Bowl
Alright, let’s get cooking! This recipe is super straightforward, so don’t stress. We’re basically roasting some squash and sautéing some chicken, then piling it all up. Easy peasy, and so rewarding once you take that first bite!
Roasting the Butternut Squash
First things first, let’s get that oven fired up to 400°F (200°C). While it’s heating, grab your beautiful cubes of butternut squash. Toss them in a bowl with a drizzle of olive oil, that lovely paprika, garlic powder, and a good pinch of salt and pepper. Make sure every piece is coated – this is where all that flavor starts! Spread them out on your baking sheet in a single layer. You want them to get nicely tender and a little bit caramelized, so give them about 20-25 minutes in the oven. Give the pan a shake halfway through!
Preparing the Chicken for Your Bowl
While the squash is doing its thing in the oven, let’s talk chicken. Just sprinkle your bite-sized chicken pieces with a little salt and pepper. Then, heat up a skillet over medium-high heat. Pop the chicken in and cook it up until it’s nicely browned on all sides and cooked all the way through. No one likes pink chicken, right? It should only take about 5-7 minutes.
Assembling Your Eye Support Bowl
Okay, this is the fun part where it all comes together! Grab your bowls. Spoon a good amount of that fluffy cooked quinoa into the bottom. Then, artfully arrange spoonfuls of your beautifully roasted butternut squash and the perfectly cooked chicken right on top. Finish it all off with a generous sprinkle of fresh, chopped parsley. Look at that! A vibrant, healthy meal that’s as pleasing to the eye as it is to your taste buds.
Tips for the Perfect Chicken and Squash Beta Carotene Bowl
Alright, you’ve got the recipe, but let me tell you a few little secrets I’ve picked up that really take this bowl from good to *chef’s kiss*! You can get some great jerky ideas over at dogtf.com that might inspire your flavorings.
- Don’t Crowd the Pan: When you’re roasting that butternut squash, give it space! Spreading it out in a single layer on the baking sheet ensures it gets those lovely caramelized edges instead of just steaming. Trust me, those crispy bits are where the magic happens.
- Spice it Up! I love the simple paprika and garlic powder, but feel free to play around. A pinch of cinnamon or a tiny bit of smoked paprika can add a whole new dimension to the squash. You could even do a little sprinkle of chili flakes on the chicken if you like a kick!
- Get Your Quinoa Right: Make sure your quinoa is fluffy! Rinse it well before cooking, and use a good broth instead of water for extra flavor. Nobody wants gummy quinoa.
- Fresh is Best for Garnish: That fresh parsley at the end? Don’t skip it! It really brightens everything up. If you don’t have parsley, a little bit of fresh cilantro or even chives can work wonders.
- Chicken Perfection: Make sure your chicken pieces are roughly the same size so they cook evenly. Also, don’t overcook it! It can get a bit dry if you leave it in the skillet for too long. Aim for just cooked through and nicely browned.
Ingredient Notes and Substitutions for Your Beta Carotene Bowl
So, you’re looking to make this awesome bowl but maybe don’t have *exactly* everything on hand? No worries at all! This recipe is super forgiving, and I’ve got a few tricks up my sleeve. The star is definitely that butternut squash for the beta carotene, but don’t sweat it if you need to make a swap! For example, acorn squash or even sweet potatoes can work in a pinch – they’ve also got that good-for-you beta carotene power. If quinoa isn’t your jam, try brown rice or even just some farro. The goal is a healthy grain base!
Nutritional Information for Your Chicken and Squash Beta Carotene Bowl
Okay, so let’s talk about what goodness is packed into this bowl! Keep in mind, these numbers are estimates, as stuff like brands and exact piece sizes can change things up a bit. But generally, this bowl comes in around 450 calories, with about 15g of fat (most of that is the good kind of unsaturated fat, thankfully!), and a hefty 35g of protein to keep you full. You’ll also get around 40g of carbs and a nice dose of fiber, about 8g, which is awesome!
Frequently Asked Questions About This Eye Support Bowl
Got questions? I’ve got answers! This bowl is so straightforward, but it’s always good to have a little extra info.
Can I make this Chicken and Squash Beta Carotene Bowl ahead of time?
Absolutely! To keep everything fresh, I like to roast the squash and cook the chicken separately. Store them in airtight containers in the fridge for up to 3 days. Then, just reheat them gently and assemble your bowls with fresh quinoa and parsley when you’re ready to eat. It makes for super speedy lunches!
What are other sources of beta carotene I can add?
Great question for boosting those nutrients! Besides butternut squash, things like carrots, sweet potatoes, spinach, and kale are fantastic sources of beta carotene. You could totally toss some roasted carrot coins in with your squash, or even wilt some spinach into the bottom of the bowl before adding the quinoa. For some fun jerky ideas packed with carrot goodness, check out what they have over at dogtf.com or dogtf.com!
Is this recipe suitable for other diets?
This recipe is already pretty healthy! If you’re looking for a vegetarian option, just swap out the chicken for some seasoned baked tofu or even some heartily seasoned chickpeas. For a vegan version, use tofu or chickpeas and make sure your quinoa is cooked in vegetable broth. Easy peasy!
Share Your Chicken and Squash Beta Carotene Bowl Experience!
I absolutely LOVE hearing from you all! Did you try this eye-loving bowl? What did you think? Please drop a comment below and let me know how it turned out for you. If you made any fun substitutions or added your own spin, I’d love to hear about it! Feel free to rate the recipe too. If you snap a pic, share it on social media and tag me – I can’t wait to see your creations! You can also reach out via my contact page with any questions!
Print
Chicken and Squash Beta Carotene Bowl for Eye Support
- Total Time: 40 min
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A nutritious bowl featuring chicken and squash, rich in beta carotene for eye health.
Ingredients
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 1 medium butternut squash, peeled, seeded, and cubed
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
- 1 cup cooked quinoa
- 1/4 cup chopped fresh parsley
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, toss the cubed butternut squash with olive oil, paprika, garlic powder, salt, and pepper.
- Spread the squash in a single layer on a baking sheet. Roast for 20-25 minutes, or until tender and slightly caramelized.
- While the squash is roasting, season the chicken pieces with salt and pepper.
- In a skillet, cook the chicken over medium-high heat until browned and cooked through.
- Assemble the bowls by dividing the cooked quinoa among them.
- Top the quinoa with the roasted butternut squash and cooked chicken.
- Garnish with fresh parsley.
Notes
- For added flavor, you can add a pinch of cinnamon to the squash before roasting.
- Serve immediately for best results.
- Prep Time: 15 min
- Cook Time: 25 min
- Category: Main Course
- Method: Roasting and Pan-Frying
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 12g
- Sodium: 300mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 35g
- Cholesterol: 90mg
Keywords: chicken, squash, butternut squash, beta carotene, eye health, quinoa, healthy meal, dinner, lunch