Of which 6.7 g sugars and 2.9 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin C (broccoli)
Allergens none
Grilled chicken with quinoa and broccoli
Chicken breast marinated in lemon and herbs, grilled, with quinoa and steamed broccoli.
Ingredients
- 2 chicken breasts (320 g / 11½ oz)
- 150 g (5½ oz) quinoa
- 300 g (10½ oz) broccoli
- 2 cloves garlic (6 g)
- juice of 1 lemon (15 g / ½ oz)
- 1 tbsp extra-virgin olive oil (15 g / ½ oz)
- fresh thyme, to taste (2 g)
- sea salt and pepper, to taste
Method
- Marinate the chicken with the lemon juice, minced garlic, thyme, half the olive oil, salt and pepper for 15 minutes.
- While the chicken marinates, cook the quinoa in salted water for 12 minutes, until it has absorbed the liquid.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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