Protein-Packed Chicken and Quinoa Bowl
Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 1-2
Ingredients:
- 1 cup quinoa (pre-cooked or boil for 15 minutes)
- 200g boneless chicken breast (or tofu for a vegetarian option)
- 1 cup mixed vegetables (broccoli, bell peppers, zucchini, or spinach)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
- 1 boiled egg (optional, for extra protein)
- 1 tbsp hummus or Greek yogurt (optional topping)
- Lemon juice (to taste)
Instructions:
1. Cook the Quinoa:
- Rinse 1 cup of quinoa under water.
- Cook in a pot with 2 cups of water and a pinch of salt until fluffy (about 15 minutes). Alternatively, use pre-cooked quinoa for a faster prep.
2. Prepare the Chicken
- Season chicken breast with garlic powder, paprika, salt, and pepper.
- Heat olive oil in a pan over medium heat. Cook the chicken for 4-5 minutes on each side until golden and fully cooked. Slice it into strips.
3. Sauté the Vegetables:
- In the same pan, toss in the mixed vegetables. Sauté for 3-4 minutes until tender but still crunchy.
4. Assemble the Bowl:
- Place the quinoa as the base in a bowl.
- Top with sliced chicken, sautéed vegetables, and a boiled egg if desired.
5. Add Finishing Touches:
- Add a dollop of hummus or Greek yogurt for creaminess.
- Squeeze fresh lemon juice on top.
Nutritional Benefits:
- Protein: Chicken, quinoa, and egg are excellent sources of protein, crucial for muscle repair and growth.
- Carbs: Quinoa provides complex carbs for sustained energy during workouts.
- Micronutrients: Vegetables add essential vitamins and antioxidants.
- Healthy Fats: Olive oil supports overall health and provides energy.
Meal Prep Tip:
Double the recipe and store leftovers in an airtight container. This bowl stays fresh for 2 days in the fridge and is perfect for a quick post-workout meal.
Enjoy your gains! 💪