EN ESPAÑOL: ¿ Tienes poco tiempo? Prueba esta deliciosa y fácil receta de pollo Ideal para el almuerzo o la cena
“Tell me what you eat. I will tell you what you are.” In 1826, Jean Anthelme Brillat-Savarin wrote this in a seven-volume book. physiology of tasteThis metaphor implied that what we eat affects our lives. So, when the summer holidays are over and you’re back to your normal routine, remember that healthy eating is always within reach by meal prepping. Make sure it contains the nutrients you need to maintain.
balsamic chicken and lemon It’s an easy recipe to make. Tender, juicy, it’s the perfect weekday ready-to-go lunch to take to school or work. add Take advantage of this recipe to cook more chicken than you need and use it elsewhere during the week. You can freeze portions of chicken when you don’t want to cook it.
Chicken protein contains essential macronutrients that every cell in the body needs to function properly. Macronutrients include water, protein, carbohydrates and fat.
Take your meal to the next level by pairing your chicken with side dishes full of color and texture, such as: lemon quinoa and fresh saladIt is no exaggeration to say lemon Quinoa A completely plant-based meal that can be enjoyed as a meal on its own. Although technically a seed, quinoa is classified as a whole grain and is an outstanding plant protein that contains all nine essential amino acids that our bodies cannot make on their own. It has more fiber than brown rice.
Quinoa has a subtle, nutty and earthy taste that blends easily with sweet and savory ingredients. Lemon is he one of my favorite options for flavoring quinoa, but you can use different ingredients to enhance the taste of quinoa.
- dried spices, nuts, fruits and seeds
- fresh herbs, fruits, or vegetables
- spices or condiments.
Stir in a drizzle of olive oil for an extra boost of heart-healthy flavor. Look, delicious and healthy recipes are born.
One of the key tips from the pros is to wash your quinoa well before cooking. Pour the quinoa into a fine strainer and run cold water over until the water runs clear. This removes saponins, bitter-tasting compounds that act as a natural insecticide in quinoa to keep bugs away.
Add the finishing touches to your cooking with this fresh salad Inspired by Mediterranean cuisine. Feel free to mix and match salads using your creativity and taste.
No matter how busy you are, you can always make healthy choices.
bon appetite.
balsamic chicken and lemon
material:
Lemon quinoa:
1/2 cup dried quinoa
1/2 lemon juice
chicken:
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1/2 lemon juice
Garlic powder 1 teaspoon
3 breast fillets, about 4 or 5 ounces each
salad:
3 cups lettuce. Arugula also goes well with this salad.
1 cup cherry tomatoes
1/2 sliced red onion
1/2 cup olives
17 ounces low-fat feta cheese
1/2 cup parsley
2 tablespoons olive oil
2 teaspoons balsamic vinegar
Preparation:
For quinoa and lemon:
- In a pan, cook the quinoa in a glass of water.
- When cool, add lemon juice.
For chickens:
- Mix oil, vinegar, lemon juice and garlic in a bowl.
- Put the breast meat in a bowl and mix well with the sauce. Cover the bowl and marinate in the refrigerator for at least 20 minutes.
- After marinating, roast in a skillet.
- Cut into strips or dice after roasting.
For salad:
- In a bowl, mix all salad ingredients, including quinoa.
To provide:
Play with textures and contrasting colors in your meal-to-plate presentation.
fun!
3 servings
Total preparation time 45 minutes
Servings: 3
Amount Per Serving
calories 303
% Daily Value*
Total Fat 16g 20%
Saturated Fat 2.7g 7%
Cholesterol 25mg 8%
Sodium 357mg 16%
Total Carbs 27.3g 10%
Dietary fiber 4.6g 16%
Total sugar 4.2g
14.7g protein
Vitamin D 0mcg 0%
Calcium 88mg 7%
Iron 5mg 25%
Potassium 610mg 13%
*% Daily Value (DV) indicates how much a nutrient in a food contributes to your daily diet.2,000 calories a day Used for general nutrition advice.
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Visit https://www.montefiore.org/.
