Tips Of The Day

Dietician Sheela Sherawat

“Power up with a protein-packed lunch! 🥦🍳

“Power up with a protein-packed lunch! 🥦🍳"

On Thursday, you can add protein to our meals for sustained energy and muscle repair. I share the recipe for a protein-packed lunch plate with grilled chicken, roasted vegetables, and a perfectly cooked egg. I always try to educate my followers about the benefits of incorporating lean proteins into their diets.

Recipe: Indian Protein-Packed Lunch Plate - Tandoori Chicken with Quinoa and Roasted Vegetables
Ingredients:
For Tandoori Chicken:
* 2 chicken breasts, boneless and skinless
* 1/2 cup plain Greek yogurt
* 2 tablespoons tandoori masala powder
* 1 tablespoon lemon juice
* 1 teaspoon ginger-garlic paste
* 1/2 teaspoon turmeric powder
* 1/2 teaspoon cumin powder
* Salt to taste
For Quinoa:
* 1 cup quinoa
* 2 cups water or vegetable broth
* Salt to taste
For Roasted Vegetables:
* Assorted vegetables of your choice (such as bell peppers, zucchini, carrots, and broccoli), cut into bite-sized pieces
* 2 tablespoons olive oil
* 1 teaspoon mixed dried herbs (such as thyme, rosemary, or oregano)
* Salt and pepper to taste

Instructions:
1. Tandoori Chicken:
* In a bowl, combine Greek yogurt, tandoori masala powder, lemon juice, ginger-garlic paste, turmeric powder, cumin powder, and salt. Mix well to make a marinade.
* Add the chicken breasts to the marinade, ensuring they are well coated. Cover the bowl and let the chicken marinate in the refrigerator for at least 30 minutes, or preferably overnight for enhanced flavor.
* Preheat the grill or oven to medium-high heat.
* Grill or bake the marinated chicken breasts until they are cooked through and have a nice charred exterior. Cooking time will vary depending on the method used.
* Once cooked, let the chicken rest for a few minutes, then slice it into thin strips.
2. Quinoa:
* Rinse the quinoa thoroughly under cold water to remove any bitterness.
* In a saucepan, combine quinoa, water or vegetable broth, and salt.
* Bring the mixture to a boil, then reduce the heat to low, cover the pan, and let it simmer for about 15-20 minutes or until the quinoa is cooked and the liquid is absorbed.
* Fluff the quinoa with a fork and keep it covered until ready to serve.
3. Roasted Vegetables:
* Preheat the oven to 400°F (200°C).
* In a large mixing bowl, toss the vegetables with olive oil, mixed dried herbs, salt, and pepper until well coated.
* Spread the vegetables evenly on a baking sheet.
* Roast the vegetables in the preheated oven for about 20-25 minutes or until they are tender and slightly caramelized, stirring once or twice during cooking.
4. Assemble the Protein-Packed Lunch Plate:
* On a plate, place a generous portion of sliced tandoori chicken.
* Next to the chicken, add a scoop of cooked quinoa.
* Finally, arrange the roasted vegetables alongside the chicken and quinoa.
* Garnish with fresh herbs if desired.

Enjoy your protein-packed Indian lunch plate consisting of flavorful tandoori chicken, nutritious quinoa, and delicious roasted vegetables. This balanced meal provides a good amount of protein, fiber, and essential nutrients to keep you satisfied and energized.