Power-Packed Quinoa & Chicken Bowl Recipe

Fueling your body with the right nutrients after a strength training session is crucial for muscle recovery and growth. This Power-Packed Quinoa & Chicken Bowl is an ideal post-workout meal, loaded with protein, complex carbs, and healthy fats. It’s easy to prepare and perfect for meal prep, ensuring you stay on track with your strength goals.

Ingredients:

• 1 cup quinoa, rinsed

• 2 cups low-sodium chicken broth or water

• 2 boneless, skinless chicken breasts

• 1 tbsp olive oil

• 1 tsp smoked paprika

• 1 tsp garlic powder

• 1 tsp dried oregano

• Salt and pepper to taste

• 1 avocado, sliced

• 1 cup cherry tomatoes, halved

• 1/2 cucumber, diced

• 1/4 cup feta cheese, crumbled

• 2 tbsp fresh parsley, chopped

• 1 lemon, cut into wedges for serving

Dressing:

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp Dijon mustard

• 1 garlic clove, minced

• Salt and pepper to taste

Instructions:

1. Cook the quinoa: In a medium saucepan, combine quinoa and chicken broth. Bring to a boil, reduce to a simmer, cover, and cook for about 15 minutes or until quinoa has absorbed all the liquid. Fluff with a fork and set aside.

2. Prepare the chicken: Season the chicken breasts with smoked paprika, garlic powder, oregano, salt, and pepper. Heat 1 tbsp of olive oil in a skillet over medium heat. Cook the chicken for about 6-7 minutes on each side, or until fully cooked through. Remove from heat, let it rest for a few minutes, then slice.

3. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper. Set aside.

4. Assemble the bowl: Divide the cooked quinoa between two bowls. Top with sliced chicken, avocado, cherry tomatoes, cucumber, and feta cheese. Drizzle the dressing over the bowls and garnish with fresh parsley.

5. Serve and enjoy: Squeeze a lemon wedge over each bowl before serving for an extra burst of flavor.

Per Serving:

• Calories: ~520 kcal

• Protein: ~41g

• Carbohydrates: ~38g

• Fiber: ~7g

• Sugars: ~4g

• Fats: ~23g

• Saturated Fat: ~4g

Macronutrient Sources:

• Protein: Chicken, quinoa, feta cheese

• Carbohydrates: Quinoa, vegetables (tomatoes, cucumber), avocado

• Fats: Avocado, olive oil, feta cheese

Nutritional Benefits:

• Protein: Chicken and quinoa are rich in protein, which is essential for muscle repair and growth.

• Healthy fats: The avocado and olive oil provide healthy fats to support joint health and overall recovery.

• Complex carbs: Quinoa is a great source of complex carbohydrates, providing sustained energy post-workout.

• Micronutrients: Vegetables like tomatoes and cucumbers offer essential vitamins and minerals for optimal recovery.