A lunch built for balance: grilled chicken breast over fluffy quinoa, with kale massaged soft in olive oil, creamy avocado and toasted walnuts. Protein, whole grains and good fats in one satisfying bowl.
Ingredients
- 2 chicken breasts
- 150g quinoa, rinsed
- 4 large handfuls of kale, stalks removed and leaves torn
- 1 ripe avocado, sliced
- 2 tbsp walnuts, roughly chopped and toasted
- 2 tbsp extra virgin olive oil
- Juice of 1 lemon
- Salt and black pepper
Method
- Cook the quinoa in plenty of water for around 15 minutes until tender, then drain and leave to cool slightly.
- Season the chicken breasts with salt and pepper and rub with a little of the olive oil.
- Grill or griddle the chicken over a medium-high heat for 5 to 6 minutes a side, until cooked through and no longer pink in the centre, then rest and slice.
- Put the torn kale in a bowl with the lemon juice, the remaining olive oil and a pinch of salt.
- Massage the kale with your hands for a minute or two until it softens and turns a deeper green.
- Toast the chopped walnuts briefly in a dry pan until fragrant.
- Toss the quinoa through the dressed kale, then top with the sliced chicken, avocado and toasted walnuts to serve.
Why it works
Chicken breast is a lean source of complete protein, and pairing it with quinoa adds whole-grain carbohydrate and fibre to keep the meal grounded. Kale brings vitamins and minerals, while avocado and walnuts supply unsaturated fats, with walnuts in particular contributing plant-based omega-3 ALA. The result is a macro-balanced lunch that holds you through the afternoon.
