Of which 14.1 g sugars and 6.1 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) · Unsaturated fat (avocado)
Allergens sesame
Quinoa, chicken and avocado bowl
A quinoa base, grilled chicken and creamy avocado.
Ingredients
- 160 g (5½ oz) quinoa cooked in vegetable broth
- 240 g (8½ oz) grilled chicken breast — cut into strips
- 1 ripe avocado (180 g / 6½ oz) — sliced
- 1 cup cherry tomatoes (100 g / 3½ oz) — halved
- 1 cucumber (100 g / 3½ oz) — diced
- 1 cup cooked corn (60 g / 2 oz)
- 2 handfuls of arugula (30 g / 1 oz)
- 1 tbsp olive oil (10 g)
- 1 lemon, juice only (15 g / ½ oz)
- 1 tbsp toasted sesame or pumpkin seeds (8 g) — optional
- salt and pepper, to taste
Method
- Cook the quinoa in vegetable broth for about 15 minutes, until it absorbs the liquid, then let it cool slightly.
- Grill the seasoned chicken breast in a skillet or on a grill until cooked through, then cut it into strips.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.