Adopting a balanced lifestyle is a choice that brings many benefits to physical and mental health. Understanding the importance of a healthy diet can be a game changer when it comes to fitness. Combined with a well-planned exercise routine, a proper diet boosts physical results, promotes more efficient recovery and helps prevent injuries.
In this context, chicken plays a crucial role. As an excellent source of lean protein, it provides the amino acids needed for muscle repair and growth after training. In addition, it is rich in nutrients such as B vitamins and essential minerals, contributing to the general health of the body.
Next, check out 5 fit recipes with chicken for post-workout!
Chicken burger
Ingredients
- 500 g of ground chicken fillet
- 1 grated onion
- 1 egg
- 2 tablespoons of chickpea flour
- 2 tablespoons of chickpea flour
- 2 tablespoons of chickpea flour
- 2 tablespoons of chickpea flour
- 3de-bico flour
- Salt to taste
Method of preparation
In a bowl, mix the ground chicken, grated onion, egg, chickpea flour and salt. Then leave to rest in the fridge for about 10 minutes. Make balls in your hands and shape them into hamburgers. Grease a baking dish with coconut oil, place the burgers in it and bake in a preheated oven at 180 °C until golden brown. Serve afterwards.
Tip: serve with salad.
Fit crispy chicken
Ingredients
- 2 chopped garlic cloves
- 1 tablespoon of olive oil
- 1/2 bunch of cooked and chopped broccoli
- Wooden sticks
- 1/2 cup oat flakes
- Salt and ground pepper
- Salt and ground pepper
- Salt and ground pepper
- 5 chicken fillets
.to taste
For breading
- 1 cup regular rolled oats
- 1/2 cup sesame
- 1 1/2 teaspoons salt
- Ground pepper to taste
- 1 egg white
Method of preparation
In a pan, sauté the garlic in the olive oil and add the chopped broccoli, stirring for 3 minutes over medium heat. Add the oats, cottage cheese, salt and pepper until you have a paste and set aside. Cut each chicken fillet open horizontally and season with salt and pepper. Stuff each one with the mixture. To close them, use wooden toothpicks.
For breading
Mix the oats, sesame, salt and pepper in a bowl. Dip the fillets in the egg white beaten with a fork and then in the oat mixture. Place them in a baking dish greased with olive oil and bake in a preheated oven at medium temperature for about 40 minutes. Turn halfway through or when the surface is lightly browned and crispy. Remove from the heat and serve.
Healthy chicken parmigiana
Ingredients
- 2 chicken breast fillets
- 1 teaspoon of olive oil for brushing
- 4 chopped chestnuts
- Juice of 1 lemon
- Salt and ground pepper to taste
- 1 cup fresh tomato sauce
- 1 teaspoon oregano
Preparation method
Season the fillets with the lemon, salt and pepper. Brush with olive oil and sprinkle with Brazil nuts. Line a baking sheet with aluminum foil and place the fillets on it. Bake in a preheated oven at 180 °C for 20 minutes or until golden brown. Remove from the oven, add the oregano and drizzle with the tomato sauce. Serve afterwards.
Chicken stroganoff with green banana biomass
Ingredients
- 400 g of diced chicken breast
- 1 pinch of salt
- Juice of 1 lemon
- 2 ripe tomatoes without seeds
- 100 ml of water
- 1 tablespoon of extra virgin olive oil
- 1 chopped onion
- 3 chopped garlic cloves
- 1 pinch of paprikapaprika
- 1 cup green banana biomass
- 1 cup sliced paris mushrooms
- Chopped parsley to taste
Method of preparation
In a bowl, season the chicken with salt and lemon 30 minutes before preparation and set aside. In a blender, blend the tomatoes with the water until they have the consistency of sauce and set aside. In a pan, over low heat, sauté the onion and garlic in the olive oil and add the reserved chicken and mushrooms and stir.
When the chicken is lightly browned, add the paprika and stir a little more. Add the beaten tomatoes and let simmer for 5 minutes. Add the green banana biomass, stir and leave on a low heat for another 10 minutes. When the sauce becomes more consistent, add the parsley. Turn off the heat and serve.
Curried chicken with quinoa
Ingredients
- 400 g of diced chicken breast
- 1 tablespoon of curry powder
- 1 tablespoon of olive oil
- 1 medium onion, chopped
- 2 cloves of garlic, crushed
- 1 cup of quinoa grains
- 2 cups of vegetable stock
- Salt and black pepper to taste
- 2 cloves of garlic, mashed garlicto taste
- 1/2 cup coconut milk
- Freshly chopped parsley for garnish
Preparation method
Season the chicken with salt, pepper and half the curry in a bowl. Mix well so that the chicken pieces are completely coated in the spices. Heat the olive oil in a pan over medium heat and sauté the onion and garlic until they are transparent. Then add the seasoned chicken and cook until browned on all sides.
Add the quinoa to the pan, add the rest of the curry and stir for 1-2 minutes, allowing the grains to be coated in the spices. Pour in the vegetable stock, adjust the salt and pepper and cook over medium-low heat with the pan half-covered until the quinoa has absorbed all the liquid and the chicken is completely cooked through, about 20 minutes.
Add the coconut milk, mix gently and leave on the heat for another 5 minutes, until the dish takes on a creamy consistency. Finish with chopped parsley and serve hot.
