Introduction: The Power of Chicken in a Balanced Diet
If you’re looking for a healthy, balanced, and flavorful meal, this chicken with quinoa and avocado recipe is perfect for you. With an ideal balance of proteins, carbohydrates, and healthy fats, this dish is not only delicious but also provides essential nutrients for a complete diet. Keep reading to find out why this recipe will become your new favorite!
Nutritional Benefits of Chicken, Quinoa, and Avocado
1. Chicken: Lean Protein for Muscle Growth
Chicken is one of the most popular sources of lean protein in any health-conscious diet. Its low-fat content and rich amino acid profile make it a key food for muscle growth, recovery, and overall well-being.
Nutritional Properties of Chicken
- High in protein: Ideal for muscle repair and growth.
- Rich in vitamins B6 and B12: Essential for metabolism and energy.
- Low in saturated fat: Perfect for a balanced and healthy diet.
2. Quinoa: A Superfood Rich in Protein and Fiber
Quinoa is known as a superfood due to its complete nutritional profile. It is a plant-based source of protein, containing all essential amino acids, and an excellent alternative to refined carbohydrates.
Nutritional Properties of Quinoa
- Rich in complete protein and fiber.
- Low glycemic index: Helps maintain stable blood sugar levels.
- Source of essential minerals such as iron, magnesium, and zinc.
3. Avocado: Healthy Fats for Heart Health
Avocado not only adds creaminess and delicious flavor to the recipe but is also a source of healthy fats that benefit the cardiovascular system and help absorb fat-soluble vitamins.
Nutritional Properties of Avocado
- High in monounsaturated fatty acids, beneficial for the heart.
- Rich in potassium, which helps regulate blood pressure.
- Contains fiber, which promotes digestion and satiety.
Ingredients Needed for the Recipe
To prepare this delicious and healthy chicken with quinoa and avocado recipe, you will need the following ingredients:
- 2 boneless, skinless chicken breasts
- 1 cup quinoa
- 1 large avocado
- 2 cups chicken broth or water
- 1 garlic clove, minced
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon ground cumin
- Juice of 1/2 lemon
- 1/4 cup fresh chopped cilantro (optional)
Step-by-Step Instructions: How to Prepare Chicken with Quinoa and Avocado
Step 1: Cook the Quinoa
- Rinse the quinoa under running water to remove its bitter taste.
- In a pot, bring the chicken broth or water to a boil and add the quinoa.
- Reduce the heat and simmer for 15 minutes or until the liquid is absorbed.
- Remove from heat and let sit covered for 5 minutes. Then, fluff with a fork.
Step 2: Prepare and Cook the Chicken
- Cut the chicken breasts into strips or medium cubes.
- In a bowl, mix the minced garlic, cumin, salt, pepper, and lemon juice.
- Coat the chicken pieces with this mixture and let marinate for at least 10 minutes.
- Heat the olive oil in a skillet over medium-high heat and cook the chicken until golden and fully cooked (approximately 5-7 minutes per side).
Step 3: Prepare the Avocado and Mix Everything
- Dice the avocado and add it to the cooked quinoa.
- Incorporate the cooked chicken and mix gently.
- Adjust seasoning with more salt, pepper, or lemon juice to taste.
- Garnish with fresh chopped cilantro if desired.
Nutritional Information per Serving
This recipe provides a balanced meal with:
- Calories: 450 kcal
- Protein: 40 g
- Carbohydrates: 35 g
- Fat: 15 g
- Fiber: 7 g
- Potassium: 700 mg
Tips for an Even Healthier Version
If you want to make this recipe even healthier, consider these options:
- Reduce the oil: Use a smaller amount or cook it on the grill.
- Add more vegetables: Incorporate spinach, cherry tomatoes, or bell peppers for extra nutrients.
- Replace salt: Use additional spices such as paprika or turmeric.
Conclusion: A Healthy and Flavorful Recipe
This chicken with quinoa and avocado dish is an excellent choice for those seeking a healthy diet without compromising on flavor. With a perfect combination of protein, quality carbohydrates, and healthy fats, it’s an ideal meal for everyday nutrition. Try this recipe today and enjoy its nutritional benefits!
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