Ingredients
- chicken breast 140 g
- zucchini 200 g
- quinoa 30 g
- oil 4 g
- salt, pepper
Instructions
- Rinse the quinoa well under cold running water to remove the saponins (the bitter layer). Boil it in salted water (ratio 1:2) for 12-15 minutes, until it becomes fluffy and absorbs all the liquid.
- Season the chicken breast with salt and pepper. Cook it on a grill or in a hot non-stick pan until it's well cooked and evenly browned.
- Cut the zucchini into long slices or rounds. Brush the slices with olive oil and place them on the grill alongside the chicken for 3-4 minutes on each side.
- Serve the chicken and zucchini over the warm quinoa base.
The combination of chicken breast and quinoa offers an exceptional protein profile, quinoa being one of the few plant sources that contains all nine essential amino acids. This synergy facilitates tissue repair and supports an active metabolism. Zucchini, due to its high water content and soluble fiber, helps regulate transit and maintain optimal caloric density of the portion. Additionally, quinoa provides magnesium and quercetin, compounds that contribute to reducing oxidative stress and improving the metabolic response to carbohydrates, thus ensuring stable blood sugar after the meal.
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