Dinner: Grilled Chicken with Quinoa, Broccoli & Avocado

This simple, nutritious dinner features lean chicken, wholesome quinoa, and steamed broccoli, topped with avocado for extra heart-healthy fats.

 

Ingredients (Serves approximately 2)

For the Grilled Chicken:

• 1 boneless, skinless chicken breast (about 6 oz) 
• 1 tablespoon olive oil 
• 1 tablespoon lemon juice 
• 1 garlic clove, minced
• 1 teaspoon dried thyme (or fresh if available)
• 1/2 teaspoon paprika
• Salt and pepper, to taste

For the Quinoa:

• 1/2 cup quinoa (uncooked) 
• 1 cup water or vegetable broth
• Salt, to taste

For the Steamed Broccoli:

• 1 cup broccoli florets (fresh or frozen) 
• Salt and pepper, to taste
• Lemon wedge (for garnish

For Additional Healthy Fats and Fiber:

• 1/2 avocado, sliced 

Instructions:

Step 1: Marinate the Chicken

• In a small bowl, combine 1 tablespoon olive oil, 1 tablespoon lemon juice, minced garlic, dried thyme, paprika, salt, and pepper.
• Rub the marinade over the chicken breast. Let it marinate for at least 15 minutes or refrigerate for up to 1 hour for enhanced flavour.

Step 2: Cook the Quinoa

• Rinse the quinoa under cold water using a fine-mesh sieve to remove bitterness. 
• In a medium saucepan, combine the rinsed quinoa with water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.

Step 3: Grill the Chicken

• Preheat your grill to medium-high heat. 
• Place the marinated chicken breast on the grill. Cook for about 5-7 minutes per side, or until the chicken is cooked through and has an internal temperature of 75°C (165°F ). 
• Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing.

Step 4: Steam the Broccoli

• Fill a pot with a couple of inches of water and bring it to a simmer. Place a steamer basket over the pot, ensuring it doesn’t touch the water. 
• Add the broccoli to a steamer basket and steam for 4-5 minutes until tender. Season with salt and pepper.

Step 5: Assemble and Serve

• Slice the grilled chicken and serve with quinoa and steamed broccoli on the side.
• Add 1/2 sliced avocado for additional healthy fats and fiber.
• Garnish with a lemon wedge if desired.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Grilled Chicken:

• High-Quality Protein: Chicken breast provides lean protein, which helps maintain muscle mass, supports metabolism, and aids in weight management. Maintaining muscle mass is important during menopause as muscle loss can increase.
• Vitamin B6: Supports energy metabolism and helps regulate mood, which can be beneficial for managing mood swings and fatigue often experienced during menopause.
• Low in Fat: Skinless chicken breast is low in saturated fat, which supports heart health, a key concern during menopause as heart risk increases.

2. Quinoa:

• Complete Protein: Quinoa is a complete protein, containing all nine essential amino acids. It supports muscle maintenance, energy levels, and overall health.
• Fibre: High in fibre, which helps regulate digestion, maintains stable blood sugar levels, and can prevent constipation—a common issue during menopause.
• Minerals: Contains magnesium, iron, and zinc. Magnesium helps with bone health, iron combats fatigue, and zinc supports immune function and skin health.

3. Broccoli:

• Vitamin C: High in vitamin C, which supports collagen production for skin health and boosts the immune system. Vitamin C can help alleviate skin dryness and support overall immune function during menopause.
• Vitamin K: Essential for bone health, which is important for reducing the risk of osteoporosis as oestrogen levels decline.
• Antioxidants: Rich in antioxidants like sulforaphane and lutein, which help reduce inflammation and oxidative stress, potentially alleviating menopausal symptoms like joint pain and fatigue.
• Fibre: Supports digestive health and helps maintain stable blood sugar levels.

4. Olive Oil (used in marinade):

• Healthy Fats: Olive oil is rich in monounsaturated fats, which support hormone production and heart health. It also has anti-inflammatory properties that can help reduce symptoms such as joint pain and inflammation.
• Vitamin E: Offers antioxidant benefits that support skin health and reduce dryness, a common issue during menopause.

5. Avocado:

• Healthy Fats: Rich in monounsaturated fats, which support hormone production and overall cardiovascular health.
• Fiber: Promotes digestive health and stable blood sugar levels, reducing hunger and supporting weight management.

6. Lemon Juice (optional):

• Vitamin C: Adds additional vitamin C to the meal, enhancing immune function and supporting skin health.

 

Summary:

Grilled Chicken with Quinoa and Steamed Broccoli provides a balanced mix of protein, fibre, vitamins, and minerals that are beneficial for women in perimenopause and menopause. The meal supports muscle maintenance, bone health, digestive function, and overall well-being. It helps manage energy levels, reduces inflammation, and supports heart health, addressing key concerns associated with hormonal changes during menopause. Enjoy with Passion Fruit & Peach Umri to end the day on a refreshing note.