Introduction
A simple, healthy and balanced dish that combines lean proteins, complex carbohydrates and fresh vegetables. The Grilled chicken with courgettes and quinoa It's quick to prepare, tasty, and perfect for those who want a balanced meal without sacrificing flavor.
Ingredients (for 1 person)
- 150 g chicken breast
- 60 g quinoa (raw weight)
- 150 g courgettes
- 1 teaspoon extra virgin olive oil (5 g)
- Lemon juice to taste
- Spices to taste: pepper, sweet paprika, oregano
Step-by-step procedure
- Rinse the quinoa and cook it in lightly salted water for 12–15 minutes.
- Cut the courgettes into rounds and grill them on a hot griddle.
- Cook the chicken breast on a griddle or non-stick pan for 3–4 minutes per side.
- Season the chicken and vegetables with extra virgin olive oil and lemon juice.
- Serve in a single dish with quinoa as a base.
Estimated nutritional values (per serving)
- Calories: ~410 kcal
- Protein: ~38 g
- Carbohydrates: ~34 g
- Fat: ~12 g
A complete and balanced dish, also ideal after training.
Tips & Variations
- Extra vegetables: add grilled peppers or eggplant.
- Veggie: replace the chicken with tofu or tempeh.
- More substantial: add ½ sliced avocado (+100 kcal).
- On the road: easily orderable → grilled chicken + vegetables + whole grains.
Travel storytelling
Grilled chicken and vegetables are popular dishes in many Mediterranean and Middle Eastern cuisines. In this version with quinoa, they become a international fit meal that you can replicate at home or easily order in restaurants around the world.
Useful links
- 👉 Pair this dish with a Indoor Workout
- 👉 Discover more Recipes on the Go
- Nutritional values of chicken and quinoa: USDA FoodData Central
- Benefits of lean protein: Harvard TH Chan – The Nutrition Source
FAQ
1. Can I substitute quinoa?
Yes, with brown rice or couscous.
2. Can I prepare the chicken ahead of time?
Yes, it can be kept in the fridge for 2 days, preferably cut into strips.
3. Is it suitable for those who want to lose weight?
Yes, because it is rich in satiating proteins and fiber, with controlled good fats.
The Grilled chicken with courgettes and quinoa It's a tasty and nutritious fit dish: simple to prepare, complete in macronutrients and perfect for those who want to stay fit.
👉 Want more healthy, protein-packed recipes? Explore the section Recipes on the Go and match them with ours Workout for an active lifestyle everywhere.
