Whether you are a professional athlete or you only enjoy sports recreationally, in both cases quality nutrition is very important.
That’s why I love meals in a bowl because they’re full of nutrients from different types of foods and they’re full of color and flavor!
Bowls like this are a balanced meal with vegetables, carbs, protein and healthy fats after which we won’t be hungry any time soon.
This time I used lettuce, cucumbers and carrots as a vegetable base, I added sweet potatoes for carbohydrates, chicken for quality proteins, we got healthy fats from avocado and delicious sauce with good bacteria!
Ingredients and preparation steps
Preheat the oven to 190 ° C.
For the chicken and the vegetables
- 3 chicken breast fillets
- 1 teaspoon of salt for chicken
- 3 tablespoons of olive oil
- 1 small orange sweet potato
- 1 small white sweet potato
- 1 medium zucchini
- 2 smaller carrots or 1 larger
- 1 larger or two smaller cucumbers
- 1 small lettuce head
- 1 teaspoon of salt for sprinkling
- 1 avocado
- 300 g tomatoes – Bumblebee or Cherry
- 100 g peanuts for sprinkle
Wash the fillets, dry them with a paper towel and add salt.
Peel the potatoes, grate and cut them into cubes about 2 cm thick. Cut the carrots into rings about 1 cm thick.
Wash the zucchini, peel and cut into rings about 1 cm thick and wash the lettuce and cut into strips about 2 cm thick.
In a deep frying pan, add the fillets, sliced sweet potatoes and sliced zucchini. Drizzle everything with olive oil and add salt again, then cover with a lid or close with aluminum foil (it is important that the foil does not touch the food in the pan).
Bake in a preheated oven for 40 minutes, remove the lid or foil and bake for another 15 minutes.
For the sauce
- 150 ml of water kefir
- 1 tablespoon of apple cider vinegar
- 2 tablespoons of peanut butter
- 1 teaspoon of honey
- juice of ½ fresh lemon
- a pinch of salt
While the chicken and vegetables are baking, make the sauce.
Put all the ingredients in a jar. Close it well and shake it until all the ingredients are combined, try a little and add a little more salt if necessary.
When the chicken is cooked, clean the avocado and cut it into slices about 5 mm thick, then wash the tomatoes and cut them in half.
Serve into a deeper bowl by adding a lettuce as a base to which you add ½ baked fillet cut into smaller pieces, some sweet potatoes, carrots, cucumber, ¼ of avocado and tomatoes. Drizzle everything with the sauce and add a little peanut to make the bite more crunchy.
Enjoy the flavors!
