For his Sports Science class, Joao was tasked with cooking a high protein meal with plenty or iron and potassium to help with recovery after sport. He had to buy all the ingredients, cook them himself and plate it up!
He did quite a good job and made a very delicious and nutritious meal (details & recipe below):
Meal: Grilled Chicken Quinoa Bowl with Roasted Vegetables
- Carbohydrates: Quinoa and roasted sweet potatoes for glycogen replenishment.
- Proteins: Grilled chicken breast for muscle repair and recovery.
- Fats: Avocado slices for essential fatty acids and energy.
Micronutrients:
- Iron (from quinoa and spinach): To improve oxygen transport in the blood.
- Potassium (from sweet potatoes and avocado): To support electrolyte balance and prevent cramping.
Ingredients
- Protein: 150g grilled chicken breast (skinless, boneless)
- Carbohydrates:
- 1 cup cooked quinoa
- 1 cup roasted sweet potatoes (cubed)
- Fats:
- 1/2 avocado (sliced)
- 1 tsp olive oil (for roasting)
Micronutrient Sources:
- 1 cup steamed spinach
- 1/2 cup cherry tomatoes
- Seasoning: Salt, pepper, paprika, and a squeeze of lemon (vitamin C aids iron absorption)
Preparation
- Grill Chicken: Season the chicken with paprika, salt, and pepper. Grill until cooked through.
- Cook Quinoa: Rinse and cook quinoa according to package instructions.
- Roast Sweet Potatoes: Toss cubed sweet potatoes with olive oil, salt, and pepper. Roast at 200°C (400°F) for 25 minutes.
- Prepare Vegetables: Steam spinach lightly and slice avocado and tomatoes.
- Assemble: In a bowl, layer quinoa, sweet potatoes, spinach, and cherry tomatoes. Add grilled chicken and avocado slices. Top with lemon juice.
Nutritional Profile (Approximate)
- Calories: 600 kcal
- Carbohydrates: 60g
- Proteins: 40g
- Fats: 20g
- Iron: 6 mg
- Potassium: 1200 mg
Verdict: delicious.
