Post-workout chicken, quinoa and sweet potato bowl

Instructions

1. 1

   Make the marinade: zest and juice the lemon, finely grate or crush one garlic clove and mix with 15 ml olive oil, smoked paprika, ground cumin, sea salt and black pepper in a bowl. Add the chicken breasts and turn to coat. Cover and leave to marinate in the fridge for 30 minutes.

2. 2

   Preheat the oven to 200°C fan/220°C conventional. Peel (if you prefer) and cut the sweet potato into 2 cm cubes. Toss the cubes with 10 ml olive oil, a pinch of sea salt, a little smoked paprika and spread out on a baking tray in a single layer.

3. 3

   Roast the sweet potato on the middle shelf for 25 minutes, turning once halfway, until edges are caramelised and centres are tender.

4. 4

   While the sweet potato cooks, rinse the quinoa under cold water in a sieve. Put the quinoa and cold water into a medium saucepan with a pinch of sea salt, bring to the boil on a high hob, then reduce to a low simmer and cook uncovered for 12 minutes.

5. 5

   Remove the pan from the heat and leave the quinoa covered to steam for 5 minutes, then fluff with a fork.

6. 6

   Heat a frying pan over medium-high heat. Add the marinated chicken (shake off excess marinade) and cook for 4–5 minutes each side until golden and cooked through (no pink inside). Remove to a board and rest for 5 minutes, then slice.

7. 7

   Rest the cooked chicken on the board, loosely covered, for 5 minutes to reabsorb juices.

8. 8

   While the chicken rests, slice the courgette into batons, warm 5 ml olive oil in the frying pan and char the courgette for 5–6 minutes until lightly caramelised. Season with a pinch of sea salt and black pepper.

9. 9

   Make the dressing: finely grate or crush the remaining garlic clove, mix with Greek yoghurt, tahini, the honey, juice of the remaining lemon half and a little cold water (start with 1 tsp) to loosen. Season to taste with black pepper (and a pinch more salt if needed).

10. 10

    To assemble: divide the rocket between two bowls, spoon in the quinoa, add roasted sweet potato and charred courgette, top with sliced chicken, drizzle the tahini-yoghurt dressing and scatter over chopped fresh parsley and a little lemon zest.

Tips

• If short on time, halve the marinating period to 10–15 minutes — you’ll still get some flavour but 30 minutes is best.
• Cook quinoa in a lidded pan and resist peeking while it simmers; you’ll get fluffier grains if you leave it undisturbed.
• For very lean cooking, slice the chicken thinly before pan-frying so it cooks faster and more evenly.
• Make the dressing ahead and keep chilled for up to 2 days; stir well before serving and add a splash of water if it thickens.
• Store leftovers in an airtight box in the fridge for up to 48 hours; keep dressing separate to prevent sogginess.

Substitutions

• chicken breast → turkey breast, same weight

  Stays close

• quinoa → cooked brown rice or bulgur, same cooked weight

  Stays close

• Greek yoghurt → plain dairy-free coconut yoghurt, same weight (dressing will be slightly sweeter and less tangy)

  Noticeably different

Nutrition

Per serving · estimated

900

Calories

69 g

Protein

92 g

Carbs

28 g

Fat

10 g

Fibre

18 g

Sugar

500 mg

Sodium

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