Warm chicken, broccoli and avocado bowl with tahini
A main meal with no added sugar, 41.1 g of protein and 10.4 g of fibre per serving. We publish its fat —29.6 g— just as we published the sugar in the breakfast.
In the chia breakfast we published 13.8 g of sugar per serving. Here we publish 29.6 g of fat, for the same reason: it is the figure someone might not expect. More than half of this bowl's calories come from fat, almost all of it from avocado, tahini and sunflower seeds, not from added oil. That is 490 kcal per serving: a complete main meal, not a light side. Anyone looking for a low-calorie vegetable dish will not find it here, and we would rather say so before they find it in the table.
Ingredients
7 items- 200 g cooked, shredded chicken breast (about 260 g raw)
- 250 g broccoli florets (raw weight)
- 150 g avocado flesh (one medium avocado)
- 30 g tahini
- 20 g shelled sunflower seeds
- Juice of half a lemon
- Salt and freshly ground black pepper
Nutritional Information (per serving)
Step-by-Step Instructions
Cook the chicken
Poach the chicken breast in salted water for 15 minutes, let it cool slightly and shred it with two forks. Set aside.
Steam the broccoli
Steam the broccoli for 5 to 6 minutes. It should stay al dente. Drain and refresh under cold water to stop the cooking.
Make the dressing
Whisk the tahini with the lemon juice and three tablespoons of cold water until it becomes a pourable cream. At first it looks like it will split; keep whisking and it comes together.
Build the bowl
Divide the broccoli and chicken between two bowls. Add the avocado in slices and drizzle with the dressing.
Finish
Scatter the sunflower seeds over the top and finish with freshly ground black pepper.
Functional Health Synergy
- 41.1 g of protein per serving, mostly from the chicken breast
- 10.4 g of dietary fibre per serving, mostly from the avocado and broccoli
- 3.0 g of sugar per serving and no added sugar
- 8.4 g of net carbohydrate per serving
- Fibre naturally slows gastric emptying, and protein helps protect lean tissue
Individual results may vary. Claims regarding weight loss and metabolic improvements depend on each patient's individual physiological response, their nutrition plan, and medical evaluation.
Discover more about this recipe
Chicken breast
This is the dish's protein engine: 31 g of protein per 100 g once cooked, and only 3.6 g of fat. The quantity here is weighed cooked, because cooking removes about 25% of its water and the raw weight is misleading.
Broccoli
It brings 2.6 g of fibre per 100 g and a lot of water, which is what gives the bowl volume without adding calories. 34 kcal per 100 g raw. It is steamed rather than boiled so it does not fall apart.
Avocado
Almost all of its weight is fat: 14.7 g per 100 g, alongside 6.7 g of fibre. It is the main source of the 29.6 g of fat per serving, so it is worth knowing how much goes in. 160 kcal per 100 g.
Tahini
Sesame paste: 19.7 g of protein and 62.4 g of fat per 100 g, plus 8.4 g of fibre. Here it works as a complete dressing, with no added oil. Thirty grams is already 209 kcal, which is why the amount matters.
Sunflower seeds
Twenty grams bring 4.2 g of protein, 1.7 g of fibre and the crunch the dish needs. Also 10.3 g of fat, which goes into the total.