This lunch is an excellent balance of proteins, healthy fats, and fiber. It sustains energy without causing blood sugar spikes.
Ingredients (for 1 serving):
- Chicken breast (skinless) – 150 g
- Quinoa (white or mixed) – 50 g (1/4 cup)
- Broccoli (fresh or frozen) – 100 g
- Carrot – 1 small (or 1/2 medium)
- Olive oil – 1 tbsp
- Lemon juice – 1 tbsp
- Garlic (fresh or powdered) – 1 clove or 1/2 tsp
- Fresh herbs (parsley or cilantro) – for garnish
- Spices: salt, black pepper, paprika, turmeric – to taste
Preparation:
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Cook the quinoa:
- Rinse the quinoa under cold water to remove bitterness.
- In a small saucepan, bring 2 parts water (about 100 ml) to a boil. Add the quinoa, a pinch of salt, and simmer over low heat for 12–15 minutes until all the water is absorbed.
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Prepare the vegetables:
- Cut the broccoli into florets and slice the carrot into thin strips or circles.
- Steam or blanch the vegetables to preserve their vibrant color and texture.
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Cook the chicken:
- Season the chicken breast with salt, pepper, paprika, and turmeric.
- Heat half the olive oil in a skillet over medium heat. Sear the chicken for 3–4 minutes on each side, then cover with a lid and cook on low heat for another 5 minutes. Alternatively, bake in the oven at 180°C (350°F) for about 20 minutes.
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Assemble the dish:
- Place the quinoa on a plate, add the chicken breast, broccoli, and carrots.
- Drizzle with lemon juice and the remaining olive oil.
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Garnish: Add chopped fresh herbs and finely chopped garlic (if you enjoy a fresh flavor).
Benefits:
- Chicken breast: A lean source of protein that aids recovery and provides satiety.
- Quinoa: A low-glycemic carbohydrate with high protein and fiber content.
- Vegetables: Rich in antioxidants and vitamins to support immunity.
- Olive oil: Healthy fats for heart health.
Optional:
For a refreshing touch, serve with a glass of water infused with a slice of lemon and mint.
This lunch is perfect for an active day, leaving you feeling light and satisfied! 🍴🥗