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
- 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.
- 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.
- 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.
- 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.
- 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.