This chicken and avocado grain bowl is a great way to clear out the store cupboard of nearly empty packets of grains! Search the cupboard to see what you’ve got and mix and match the grains to suit your taste. It’s a super versatile recipe and I enjoy it hot or cold at any time of the day.
The power of grains
For my chicken and avocado grain bowl, I used a mixture of black rice and quinoa. In the past, I’ve used up to 4 different types of grains.
Grains are a great source of fibre and keep you feeling fuller for longer. If you’re a vegetarian, quinoa is a great choice as its full of protein which tends to come from meat/fish is most peoples diet.
The body takes longer to break down high fibre foods, leaving you feeling fuller for longer. As quinoa is a complex carbohydrate, its sugars are released more slowly into the bloodstream which helps to avoid the sugar spike which can occur when eating. For this reason, quinoa is often considered a superfood! The dietary fibre in quinoa is also higher than many other grains which makes it particularly benefits for those with diabetes.
It also contains magnesium, low levels of which are associated with insulin resistance and an increased risk of late complications of the disease.
Protein hit post-workout needed? Reach for the chicken and avocado grain bowl
Adding chicken and egg to the dish provides an extra protein hit, making this a great meal after a workout. Protein is the building block of muscles so help support their recovery after exercise by eating protein-rich foods.
The tahini-based dressing gives it a nice twist. Add an extra squeeze of lemon or lime for extra tang!
Ingredients
- A mix of different grains cooked accordingly to the packet. I used 100g black rice and 100g quinoa so there was plenty for 2 or lefts overs for one.
- 2 spring onions, sliced
- A handful of coriander, chopped
- 1/2 chicken breast, sliced and cooked
- 1/2 avocado, sliced
- Egg – boiled to your liking
- For the dressing – 1 tsp tahini, 1 tsp olive oil, 1 tsp white wine vinegar, 2 tsp lime or lemon juice, a small piece of ginger finely diced and 1/2 red chilli sliced.
Method
- Combine the ingredients for the dressing in a jam jar and shake. Set aside
- Season the chicken breast with salt and pepper, slice and cook
- Let the grains cool a little after they are cooked. Add to a bowl with the spring onion and coriander and mix
- To a serving bowl, add a portion of the grain mix, drizzle with some of the dressing and add the chicken, avocado and boiled egg.
- Enjoy!