High-Protein Recipe: Chicken Breast with Quinoa and Green Vegetables

This protein-rich recipe of chicken breast with quinoa and green vegetables is perfect for a healthy and nutritious meal. It offers a great balance of lean protein, fiber, vitamins, and healthy fats, ideal for muscle recovery, sustained energy, and a healthy immune system. Quick, tasty, and full of flavor – an excellent choice for a nutritious lunch or dinner!

Ingredients (for 2 people):

• 2 chicken fillets (approximately 150 g each)
• 100 g quinoa (dried)
• 1 broccoli (small, cut into florets)
• 100 g spinach (fresh)
• 1 tablespoon olive oil
• 1 clove of garlic (finely chopped)
• Salt and pepper to taste
• Lemon juice (optional)

Preparation method:

1. Preparing chicken breast:
   Heat the olive oil in a pan over medium heat. Season the chicken fillets with salt and pepper and cook them for about 5-7 minutes per side until golden brown and fully cooked. Add the garlic at the end and cook for another minute. Set the chicken fillets aside to rest for a moment.
2. Cooking quinoa:
   Cook the quinoa according to the instructions on the packaging. Usually, this means cooking the quinoa in 200 ml of water or broth for about 15 minutes, until the water is absorbed and the quinoa is soft.
3. Steaming vegetables:
   Steam the broccoli for about 5-7 minutes until al dente. Add the spinach during the last minute so that it wilts quickly.
4. Serve:
   Slice the chicken fillets into thin slices. Divide the quinoa between two plates, add the steamed vegetables, and place the chicken fillet on top. Optionally, sprinkle some lemon juice over the dish for extra flavor.

Nutritional value (per person):

• Calories: 470 kcal
• Proteins: 50 g
• Carbohydrates: 40 g
• Fats: 14 g
• Fibres: 7 g

Why this recipe is healthy:

1. High in protein:
   Chicken breast is an excellent source of lean protein, which is important for muscle recovery and building. Quinoa also provides a good amount of protein and is, moreover, a plant-based source that contains all nine essential amino acids.
2. Healthy fats:
   The olive oil contains monounsaturated fats that are good for the heart. These healthy fats aid the absorption of fat-soluble vitamins and contribute to healthy cholesterol levels.
3. Vegetables for vitamins and minerals:
   Broccoli and spinach are rich in vitamins (such as vitamin C and K), minerals (such as iron and calcium), and antioxidants that support the immune system and reduce the risk of chronic diseases.
4. Carbohydrates with a low glycemic index:
   Quinoa is a complex carbohydrate that is broken down slowly, ensuring stable blood sugar levels and long-lasting energy.
5. Fibers for digestion:
   This dish contains a good amount of fiber, which is beneficial for digestion and helps you feel full for longer.

Conclusion:

This protein-rich dish offers a balanced meal Packed with essential nutrients, it is not only good for your muscles but also keeps your energy levels up and contributes to a healthy heart. It is a perfect choice for a nutritious lunch or dinner. Let us know what you thought of it in the comments. 🙂

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