Of which 6.7 g sugars and 5.5 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) · Complete protein (quinoa)
Allergens none
Quinoa salad with chicken and avocado
Quinoa, grilled chicken and avocado — a complete meal in 25 minutes.
Ingredients
- 150 g (5½ oz) quinoa
- 200 g (7 oz) chicken breast, diced
- 1 ripe avocado, diced (150 g / 5½ oz)
- 100 g (3½ oz) cherry tomatoes, halved
- ½ cucumber, chopped (150 g / 5½ oz)
- 50 g (1¾ oz) fresh arugula
- ½ lemon, juice only (15 g / ½ oz)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- salt and black pepper, to taste
Method
- Rinse the quinoa well and cook it in boiling water with a pinch of salt for about 15 minutes, until tender and the water is absorbed. Set aside to cool.
- Season the diced chicken with salt and pepper. Heat 1 tbsp of the olive oil in a skillet over medium-high heat and cook the chicken until golden and cooked through. Let it cool.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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