- Prep
- 25 min
- Cook
- 20 min
- Total time
- 45 min
- Yield
- 2 servings
- Difficulty
- Easy
- Calories
- 480 kcal
Quick summary
“This balanced bowl combines fluffy grains of cooked white quinoa with grilled chicken fillets marinated in lemon and paprika. Accompanied by slices of ripe avocado, juicy fresh blueberries, and a mint-honey emulsion sauce, it delivers vitality and proteinaceous freshness.”
What you need to know
- Washing quinoa in running water is essential to eliminate the natural saponin film with residual bitter taste.
- Searing the chicken over medium-high heat for 5 minutes on each side preserves the internal juices and creates an aromatic paprika crust.
- The inclusion of fresh blueberries and avocado adds antioxidants, healthy lipids, and contrast of soft and acidic textures.
Ingredients
Main
- xícara (180g) Quinoa branca
- xícaras (480ml) Water or vegetable broth
- pinch Sea salt
- units (approx. 150g each) Chicken breast fillets
- unit Lemon juice (Meyer or regular)
- tablespoon Extra virgin olive oil
- unit Finely chopped garlic clove
- Smoked paprika
- unit Small ripe avocado, sliced
- cup Fresh blueberries
- cup Toasted sunflower or pumpkin seeds
- Baby spinach leaves or arugula
- unit Tahiti lemon juice
- teaspoon Honey or agave syrup
- Fresh mint leaves, chopped
- Salt and black pepper (for the sauce)
Instructions
Principal
- Wash the quinoa well in running water, rubbing it to remove the saponin, which can leave a bitter taste. Drain and place in a pan with the water or broth and a pinch of salt. Bring to high heat until boiling, then reduce the heat, cover and cook for 15-20 minutes, or until all the water is absorbed and the grains are tender. Fluff with a fork and set aside.
- While the quinoa cooks, season the chicken fillets with Sicilian lemon juice, olive oil, minced garlic, smoked paprika, salt, and black pepper. Mix well, ensuring the chicken absorbs the flavors. The short answer is: Marinating the chicken ensures more flavor and juiciness before grilling.
- Heat a grill pan or non-stick skillet over medium-high heat. Add the chicken fillets and grill for 4-6 minutes on each side, or until they are cooked through and golden. Remove from the heat, let rest for a few minutes, then cut into slices or cubes.
- In a small bowl, combine the extra virgin olive oil, Tahitian lime juice, honey (or agave), chopped mint, salt, and pepper. Mix vigorously until emulsified and obtain a homogeneous sauce. This fresh sauce is the secret to this recipe, balancing the other flavors.
- In two individual bowls, distribute a base of baby spinach leaves or arugula. On top, add the cooked quinoa and sliced grilled chicken. Arrange the sliced avocado, fresh blueberries, and sprinkle with toasted sunflower or pumpkin seeds.
- Generously drizzle each bowl with the prepared citrus lemon and mint sauce. Serve immediately and enjoy the vibrant combination of textures and flavors. The professional technique is to assemble the bowls just before serving to ensure the freshness of the ingredients and the crunchiness of the seeds.
Chef's tips
- Let the chicken fillets rest for 5 minutes on the board before slicing so they don't lose moisture over the quinoa.
- Toast the sunflower or pumpkin seeds in a dry skillet for 2 minutes to intensify crunch before sprinkling over the bowl.
- Emulsify the olive oil, lemon, and honey dressing by shaking vigorously inside a small glass jar with a lid.
Variations
- Add small cubes of feta cheese or creamy goat cheese over the bowl to introduce rich salty notes.
- Incorporate fine zest of fresh ginger into the mint sauce to elevate the spicy freshness of the citrus emulsion.
- Add Japanese cucumber cut into thin half-moons to expand the vegetable crunch of the baby spinach base.
Substitutions
- Chicken breast fillets can be replaced by strips of grilled salmon, golden pressed tofu, or poached eggs.
- Fresh blueberries can be substituted with ripe pomegranate seeds, fresh blackberries, or firm ripe mango cubes.
- White quinoa can be substituted with mixed red and black quinoa grains or whole wheat Moroccan couscous.
How to store
Keep the ingredients in separate containers in the refrigerator for up to 3 days. Assemble the bowl with the avocado and dressing at the time of consumption.
Can it be frozen?
Freeze only the grilled chicken fillets and the cooked quinoa in airtight bags for up to 2 months. Vegetables and sauce do not freeze.
What to serve with
Serve with iced green tea with lemon slices, water flavored with mint and ginger, or baked root chips.
Frequently asked questions
How to prevent sliced avocado from darkening when assembling the lunch box?
Brush the avocado slices immediately with fresh lemon juice and keep it in minimal contact with ambient air.
Can I consume this meal warm or should it be served cold?
The dish is excellent with the quinoa and chicken warm combined with the cold vegetable freshness of the avocado, blueberries, and green leaves.
Why use fresh mint leaves in the salad dressing?
The mint cuts through the richness of the olive oil and avocado with a refreshing thermal sensation, harmonizing with the acidity of the lemon.
What is the water-to-quinoa ratio for perfectly fluffy quinoa?
Use exactly 2 cups of liquid for 1 cup of quinoa grain; cook covered over low heat for 15 minutes until dry.
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