Healthy Chicken and Spinach Recipe for Fitness Abs & Bodyfit

This Healthy Chicken and Spinach Recipe is a perfect meal for fitness enthusiasts, athletes, and anyone aiming to maintain a balanced diet, energized lifestyle. Combining lean protein from chicken with the nutrient-rich benefits of spinach, this dish provides essential vitamins like A and C, along with minerals such as iron, magnesium, and potassium. These nutrients promote muscle recovery, strength, and healthy skin while supporting overall body fitness. Ideal for building fitness abs and maintaining energy-boosting foods, this flavorful recipe seamlessly blends health and taste, making it a valuable addition to any healthy lifestyle or nutrient-rich foods diet plan.

Ingredients:

170 grams boneless, skinless chicken breast (Alternative: Ground chicken or ground turkey for a more affordable option).
30 grams fresh spinach (Alternative: Kale or arugula).
450 grams raw onion, sliced (Alternative: Red onion or green onions).
130 grams shallot (Alternative: Small onion).
20 ml extra virgin olive oil (Alternative: Coconut oil or avocado oil).
2 garlic cloves, minced (Alternative: Garlic powder).
A dash of black ground pepper (Alternative: White pepper or cumin for a different flavor).
5 grams ground nutmeg (Alternative: Ground cinnamon for a warm, aromatic flavor).
4 sprigs fresh parsley (Alternative: Fresh cilantro or basil).

Directions:

1. Prepare the Vegetables:

In a non-stick sauté pan, heat 10 ml of olive oil (or your chosen alternative) over medium heat.
Add the spinach, sliced onions, and minced garlic to the pan.
Sauté the vegetables for 4-5 minutes, stirring occasionally, until they are tender and wilted.
Just before the vegetables are done, add the black pepper and ground nutmeg, and mix well.
Remove the pan from the heat and set the vegetable mixture aside.

2. Cook the Chicken:

In another pan, heat 10 ml of olive oil (or your chosen alternative) over medium heat.
Add the diced or chopped chicken breast and cook it for 6-8 minutes, or until it is lightly browned and fully cooked.
Ensure the chicken is cooked through on both sides.

3. Combine and Simmer:

Add the cooked vegetable mixture to the pan with the chicken.
Stir the ingredients together to combine well.
Let the mixture simmer on low heat for 3-5 minutes to allow the flavors to meld together.

4. Serve:

Divide the mixture onto two dinner plates.
Garnish with fresh parsley or your choice of herb (such as cilantro or basil).

Tips for Adding Healthy Flavors:

Herbs and Spices: Consider adding dried thyme or rosemary while cooking the vegetables for an herbaceous flavor.
Citrus: A squeeze of fresh lemon juice right before serving can add a refreshing, healthy zing to the dish.
Indian Spices: Try incorporating a pinch of turmeric or ground coriander to give the dish an Indian-inspired twist.
Heat: Add a bit of chopped fresh chili or crushed red pepper flakes to increase the heat and give the dish more of a kick.

This recipe provides a nutritious, flavorful, and balanced meal that can be customized with various healthy, low-cost alternatives to suit your taste.

Frequently asked questions

What are the benefits of this recipe compared to others?

This recipe is low in calories and rich in protein and vitamins, making it an excellent choice for athletes and individuals with an active lifestyle. It supports muscle recovery, provides energy, and aids in overall health maintenance.

Can this recipe be stored? If yes, how?

Yes, it can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it in a pan or microwave, ensuring it doesn't dry out.

Is this recipe suitable for children?

Yes, with minor adjustments to reduce the spices, such as using less black pepper and nutmeg, this recipe is a healthy and tasty option for kids.

Can this recipe be served at meals other than lunch?

Absolutely! This recipe can also be enjoyed as a light dinner or pre-workout meal to provide energy before exercise.

What is the appropriate portion size to enjoy its benefits?

The portion size listed in the recipe is intended for one serving. You can adjust it based on your specific calorie needs, whether you’re focusing on weight loss or muscle gain.

Health Benefits:

Digestive Health: Spinach is an excellent source of fiber, which is essential for good digestion. It helps promote healthy bowel movements and reduces the risk of constipation. Additionally, garlic in the recipe supports gut health by stimulating the production of digestive enzymes.
Immune System Support: The combination of spinach, garlic, and olive oil can boost immunity. Spinach is high in vitamins A and C, which play vital roles in maintaining a healthy immune system. Garlic is also known for its antimicrobial and immune-boosting properties.
Heart Health: The olive oil in this recipe provides heart-healthy monounsaturated fats that can reduce inflammation and lower bad cholesterol levels. Moreover, the high potassium content from spinach and onions helps maintain healthy blood pressure levels, reducing the risk of heart disease.

Nutrition Value:

Nutritional Information (PER SERVING):

Calories: 310.5 kcal
Protein: 24.5 g
Carbohydrates: 30.5 g
Fat: 11 g
Macronutrient Ratio (Carbs - Protein - Fat): 38% - 31% - 31%:
Calories: 310.5 kcal
Protein: 24.5 g
Carbohydrates: 30.5 g
Fat: 11 g
Macronutrient Ratio (Carbs - Protein - Fat): 38% - 31% - 31%

Nutritional value of each ingredient

1. 170 grams boneless, skinless chicken breast

Calories: 280 kcal
Protein: 53 g
Carbohydrates: 0 g
Fat: 6 g
Sodium: 60 mg
Cholesterol: 70 mg
Vitamins: B6, B12 (important for energy production and nerve function)
Minerals: Phosphorus, selenium (supports bone health and immune function)

Nutritional Benefit: Chicken breast is a high-quality source of lean protein that supports muscle repair, growth, and overall strength, making it ideal for those working on fitness goals, including muscle gain and fat loss.

2. 30 grams fresh spinach

Calories: 7 kcal
Protein: 1 g
Carbohydrates: 1 g
Fat: 0.1 g
Sodium: 24 mg
Cholesterol: 0 mg
Vitamins: Vitamin A, Vitamin C, Vitamin K (important for immune support, skin health, and blood clotting)
Minerals: Iron, magnesium, potassium (supports oxygen transport, muscle function, and bone health)

Nutritional Benefit: Spinach is a nutrient-dense leafy green that provides essential vitamins and minerals while being low in calories. Its high iron content is great for energy, especially for athletes and those engaged in physical activity.

3. 450 grams raw onion, sliced (Alternative: Red onion or green onions)

Calories: 180 kcal
Protein: 4 g
Carbohydrates: 42 g
Fat: 0.5 g
Sodium: 10 mg
Cholesterol: 0 mg
Vitamins: Vitamin C, Vitamin B6 (important for immune health and brain function)
Minerals: Manganese, potassium (supports energy production and fluid balance)

Nutritional Benefit: Onions are a rich source of antioxidants, especially quercetin, which helps fight inflammation and boost immune function. They are also a good source of fiber, which aids in digestion and supports healthy cholesterol levels.

4. 130 grams shallot

Calories: 50 kcal
Protein: 1.5 g
Carbohydrates: 12 g
Fat: 0.1 g
Sodium: 5 mg
Cholesterol: 0 mg
Vitamins: Vitamin C, B vitamins (important for boosting immunity and maintaining healthy metabolism)
Minerals: Potassium, calcium (supports bone health and fluid balance)

Nutritional Benefit: Shallots have a milder, sweeter flavor than onions, while offering similar benefits. Their high vitamin C content helps strengthen the immune system and promotes collagen production for healthy skin.

5. 20 ml extra virgin olive oil

Calories: 180 kcal
Protein: 0 g
Carbohydrates: 0 g
Fat: 20 g
Sodium: 0 mg
Cholesterol: 0 mg
Vitamins: Vitamin E, Vitamin K (important for skin health and blood clotting)
Minerals: Iron, calcium (supports bone health and oxygen transport)

Nutritional Benefit: Olive oil is a healthy fat source rich in monounsaturated fats, which support heart health and reduce inflammation. It’s also packed with antioxidants, particularly vitamin E, which is beneficial for skin health.

6. 2 garlic cloves, minced

Calories: 9 kcal
Protein: 0.4 g
Carbohydrates: 2 g
Fat: 0 g
Sodium: 1 mg
Cholesterol: 0 mg
Vitamins: Vitamin C, Vitamin B6 (important for immunity and metabolism)
Minerals: Manganese, calcium (supports metabolism and bone health)

Nutritional Benefit: Garlic is known for its ability to boost immunity, reduce inflammation, and lower cholesterol levels. It also contains compounds that promote heart health and overall well-being.

7. A dash of black ground pepper

Calories: 5 kcal (per teaspoon)
Protein: 0.1 g
Carbohydrates: 1 g
Fat: 0 g
Sodium: 1 mg
Cholesterol: 0 mg
Vitamins: Vitamin K (important for blood clotting)
Minerals: Iron, magnesium (supports oxygen transport and muscle function)

Nutritional Benefit: Black pepper contains piperine, a compound that aids digestion and enhances the absorption of nutrients. It also adds flavor and can help with metabolic health.

8. 5 grams ground nutmeg

Calories: 12 kcal
Protein: 0.2 g
Carbohydrates: 3 g
Fat: 0.1 g
Sodium: 1 mg
Cholesterol: 0 mg
Vitamins: Vitamin A, Vitamin C (important for immune function and skin health)
Minerals: Manganese, calcium (supports metabolism and bone health)

Nutritional Benefit: Nutmeg offers anti-inflammatory properties and helps improve digestion. It also contains antioxidants that help combat free radicals in the body.

9. 4 sprigs fresh parsley (Alternative: Fresh cilantro or basil)

Calories: 1 kcal
Protein: 0.1 g
Carbohydrates: 0.2 g
Fat: 0 g
Sodium: 0 mg
Cholesterol: 0 mg
Vitamins: Vitamin C, Vitamin A (supports immunity and skin health)
Minerals: Iron, potassium (supports red blood cell production and muscle function)

Nutritional Benefit: Parsley is a rich source of vitamin C, which strengthens the immune system and promotes healthy skin. It also provides a fresh flavor and is low in calories, making it a great addition to any meal.

Each ingredient in this recipe provides a unique set of nutrients that work together to support overall health, muscle recovery, and energy levels. Combining lean protein, healthy fats, and fiber-rich vegetables, this dish is ideal for fitness enthusiasts, bodybuilders, and anyone looking to improve their health through nutrient-dense foods.