This dish features lean grilled chicken breast, paired with quinoa for a protein-packed base, and a refreshing avocado salad. It’s loaded with nutrients and will keep you satisfied while helping you stay on track with your fitness goals.
Ingredients (Serves 2)
For the Grilled Chicken:
- 2 boneless, skinless chicken breasts (about 6-8 oz each)
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- 1/2 tsp cumin powder
- 1/2 tsp ground black pepper
- Salt to taste
- Juice of 1/2 lemon
For the Quinoa Salad:
- 1 cup cooked quinoa (about 1/3 cup dry quinoa)
- 1 avocado, diced
- 1 medium cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Marinate the Chicken:
- In a small bowl, combine olive oil, paprika, garlic powder, cumin powder, ground black pepper, and salt. Mix well.
- Rub the spice mixture evenly over both sides of the chicken breasts.
- Squeeze lemon juice over the chicken, cover, and marinate for at least 20-30 minutes (or up to 2 hours in the refrigerator).
- Cook the Chicken:
- Preheat a grill or grill pan over medium-high heat. If you don’t have a grill, you can also cook the chicken in a regular skillet.
- Once the grill is hot, place the marinated chicken breasts on the grill and cook for about 5-6 minutes per side, or until the chicken reaches an internal temperature of 165°F (74°C) and is no longer pink in the center. (You can also check by cutting into the thickest part to make sure the juices run clear.)
- Let the chicken rest for 5 minutes before slicing.
- Prepare the Quinoa Salad:
- If you haven’t cooked the quinoa yet, cook 1/3 cup of dry quinoa according to package instructions. You should end up with about 1 cup of cooked quinoa.
- In a large mixing bowl, combine the cooked quinoa, diced avocado, cucumber, cherry tomatoes, red onion, and parsley.
- Drizzle with olive oil and fresh lemon juice. Toss everything together until well combined.
- Season with salt and pepper to taste.
- Assemble the Dish:
- Slice the grilled chicken breasts into thin strips and place them on top of the quinoa salad or on the side, depending on your preference.
- Serve immediately and enjoy!
Why This Recipe Works for High Protein:
- Chicken Breast: Chicken breast is an excellent source of lean protein, providing about 30g of protein per 4 oz (113g) serving. It’s low in fat and calories, making it a perfect option for muscle building and weight loss.
- Quinoa: Quinoa is a complete protein, meaning it contains all nine essential amino acids, which is rare for plant-based foods. It provides about 8g of protein per cup of cooked quinoa, making it a great complement to chicken for an extra protein boost.
- Avocado: While not particularly high in protein, avocado is packed with healthy monounsaturated fats, which support heart health and keep you satisfied longer. The creamy texture also adds flavor to the salad, making it more filling.
- Vegetables: The cucumber, tomatoes, and red onion not only add crunch and flavor but also provide important nutrients like fiber, antioxidants, and vitamins that support overall health.
Nutrition Information (Per Serving):
- Calories: ~500-550 (depending on the size of the chicken and avocado)
- Protein: ~45g (from chicken and quinoa)
- Carbs: ~30g (mostly from quinoa and vegetables)
- Fat: ~25g (from olive oil and avocado)
- Fiber: ~8g (from quinoa and vegetables)
Serving Suggestions:
- Add More Veggies: You can add additional vegetables to the salad, like bell peppers, spinach, or kale, for extra vitamins and fiber.
- Swap Chicken for Other Protein: If you prefer other proteins, you can substitute the chicken with grilled turkey, shrimp, or even lean beef.
- Meal Prep: The chicken and quinoa salad can be stored in the fridge for up to 3 days, making it a great option for meal prepping. Just store the salad separately from the chicken and assemble before serving.
- Top with Nuts/Seeds: For extra protein and crunch, sprinkle some roasted almonds, walnuts, or pumpkin seeds on top.
This Grilled Chicken with Quinoa & Avocado Salad is a flavorful, high-protein meal that will keep you full and satisfied, while providing your body with the nutrients it needs for weight loss, muscle growth, and overall health.
