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Easily digestible dinner within 30 minutes

Klára Šenová, 22. 06. 2023
Easily digestible dinner within 30 minutes

Preparation time: 30 minutes

Number of servings: 2-3

What you will need:

  • 2 skinless chicken breasts (about 400 g)
  • 1 cup of quinoa
  • 2 cups of low-sodium chicken broth
  • 1 sliced bell pepper
  • 1 medium carrot, sliced
  • 1 broccoli, sliced
  • 2 garlic cloves
  • 2 tbsp olive oil
  • Salt and pepper to taste

Procedure

  1. Rinse the quinoa with cold water. In a saucepan, bring the chicken stock to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed.
  2. While the quinoa is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Season the chicken breasts with salt and pepper and add them to the pan. Sear for approximately 5-7 minutes on each side, or until the chicken is cooked through and no longer pink in the middle. Remove the chicken from the pan and set it aside.
  3. Add another tablespoon of olive oil to the same pan. Add the garlic, peppers, carrots, and broccoli. Sauté the vegetables, stirring frequently, for about 5 minutes, or until soft and crisp.
  4. Slice the cooked chicken and add it back to the pan with the vegetables. Stir everything together and sauté for another 2–3 minutes, until everything is heated through.
  5. Serve the chicken and vegetables on top of the cooked quinoa.

Estimated nutritional data per serving (1 plate):

  • Calories: 600
  • Carbohydrates: 50 g
  • Fat: 20 g
  • Protein: 50 g 

Why this meal is good for you:

  • It is rich in protein: Chicken is a great source of protein, which is essential for muscle growth and recovery.
  • Quinoa provides complex carbohydrates that are slowly absorbed and provide a steady supply of energy.
  • Vitamins and minerals: The vegetables in this recipe provide a wide variety of vitamins and minerals important for health and athletic performance.
  • Healthy fats: Olive oil is a source of monounsaturated fats, which are beneficial for the heart and anti-inflammatory.
  • Easily digestible: This food is relatively easy to digest, you won't feel heavy after eating it, which is important for athletes, especially before training or competition.
Klára Šenová
E-mail: hellofithyve.com