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–+ servings

Chicken Broccoli Quinoa Bake

Dinner
This chicken broccoli quinoa bake recipe is a healthy twist on a classic comfort dish.
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Calories601kcal
Carbs16g
Protein53g
Fats36.2g
For Rest Day
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Performance Benefits

This recipe is high in protein and fat, with a low amount of carbs and a good hit of fibre. This combination makes it a great rest day option.
Health Benefits

Brocolli is a great source of vitamin k, potassium, iron and vitamin c
Expert Tips

Serve with some roast potatoes for an extra hit on carbs on a training day.

Equipment

  • Pot
  • Oven
  • Casserole dish

Ingredients

  • 1 Head of broccoli chopped
  • 2 tbsp Extra virgin olive oil
  • 1 Red onion (diced)
  • 1 Onion
  • 3 clove Garlic (crushed)
  • 75 g Quinoa
  • ½ tbsp Oregano (dried)
  • 4 handful Baby spinach
  • 400 ml Coconut milk
  • 4 Chicken breast
  • 80 g Cheddar cheese (grated)
  • 1 Tin of tomatoes
  • 1 tsp Salt
4

Instructions

  • Set oven to 200°C.
  • Boil the quinoa in roughly 200ml water (with or without a stock cube).
  • Fry onions and garlic with a little salt and olive oil for 2-3 minutes until the onions start to turn brown.
  • Add in the chopped chicken and spices then stir, cook for 5 minutes.
  • Add in the chopped peppers and mushrooms, cook for 3-4 minutes then add in the chopped tomatoes.
  • When the vegetables and chicken are almost cooked add in the coconut milk and when that begins to simmer add in the quinoa and stir well.
  • Add in the spinach and let it wilt down.
  • The last step is putting the mixture into a casserole dish, spread out evenly, then add the chopped broccoli and red onion on top with some cheddar cheese, then place in the oven for 10-15 minutes until the broccoli begins to turn brown.

Notes

1 portion of "Chicken Broccoli Quinoa Bake" is equivalent to 455g.

Nutrition

Serving: 1servingCalories: 601kcalCarbohydrates: 16gProtein: 53gFat: 36.2gSaturated Fat: 23.5gPolyunsaturated Fat: 2.1gMonounsaturated Fat: 9.3gTrans Fat: 0.37gCholesterol: 136mgSodium: 936mgPotassium: 1369mgFiber: 6.4gSugar: 8.5gVitamin A: 344ugVitamin C: 65mgCalcium: 347mgIron: 4.1mg
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