Protein Plate Recipe

Prepare chicken

Pat the chicken breasts dry. Slice each breast in half horizontally to make 4 thinner cutlets (this speeds cooking and improves tenderness). Lightly season both sides with 1/2 tsp kosher salt and 1/2 tsp black pepper from the seasoning portion.

Marinate chicken

In a small bowl mix 1 tbs olive oil, 1/2 tbs lemon juice, and 1/2 tbs soy sauce with 1 tsp minced garlic and 1/2 tsp smoked paprika. Brush or rub the mixture over both sides of the chicken and let rest at room temperature for 15 minutes (or refrigerate up to 2 hours).

Cook chicken

Heat a large nonstick or cast-iron skillet over medium-high heat. Add 1/2 tbs olive oil. When shimmering, add chicken cutlets and cook 4–5 minutes per side until internal temperature reaches 74°C (165°F) and exterior is golden. Transfer to a plate and tent with foil to rest 5 minutes, then slice into strips.

Prepare tofu

While chicken marinates, press the extra-firm tofu for at least 10 minutes to remove excess water (wrap in a clean towel and place a weight on top). Cut into 1/2-inch cubes. Toss tofu with 1/2 tbs olive oil, 1/2 tbs soy sauce, 1/2 tsp smoked paprika and a pinch of salt and pepper.

Pan-fry tofu

In the same skillet over medium-high heat add a thin drizzle of oil. Add tofu cubes in a single layer and cook without moving for 3–4 minutes until golden, then turn and brown on all sides (total 8–10 minutes). Remove tofu to a paper towel-lined plate.

Cook eggs

Bring a small pot of water to a gentle boil. Carefully lower two eggs and simmer 7 minutes for jammy-yolk soft-boiled eggs. Remove and place in ice bath 2 minutes, then peel and halve.

Cook broccoli: steam or blanch broccoli florets in boiling water 2–3 minutes until bright green and tender-crisp. Immediately transfer to ice bath to stop cooking, drain well.

Quinoa: in a small saucepan combine 1/2 cup water with the rinsed quinoa (the quantity listed as tablespoons is enough for a single-serving sprinkling; if you prefer a fuller grain portion use 1/2 cup dry quinoa). Bring to a simmer, cover and cook 12–15 minutes until water is absorbed. Fluff with fork and cool slightly. (If using the listed 3 tbs as a small portion, cook with 1/4 cup water until absorbed, about 12 minutes.)

Assemble salad components: place mixed greens, halved cherry tomatoes, and sliced cucumber in a bowl or on the plate. Add cooked chickpeas and drained broccoli next to greens.

Make yogurt dressing: in a small bowl whisk together Greek yogurt, Dijon mustard, honey, remaining 1/2 tbs lemon juice, remaining 1/2 tbs soy sauce and chopped parsley. Taste and season with salt and pepper to taste. If too thick, thin with 1–2 tsp water.

Plate the protein plate: arrange sliced chicken, pan-fried tofu, halved soft-boiled eggs, quinoa, and vegetable salad on a large plate in separate sections. Drizzle yogurt dressing over salad greens and a little over the chicken if desired. Sprinkle toasted sesame seeds over tofu and salad. Garnish with extra parsley if you like.

Serve: serve immediately while chicken and tofu are warm. Store any leftovers in separate airtight containers in the refrigerator for up to 3 days.