Introduction
Eating healthy is something many of us strive for, but it often feels like a challenge. Busy schedules, limited time, and the overwhelm of complicated recipes can get in the way. That is why finding simple, nutritious meals that taste great and do not require hours in the kitchen is a game changer.
The Easy Idea Pasto Sano recipe is designed with this in mind. It is a wholesome meal that combines fresh ingredients, vibrant flavors, and balanced nutrition in a quick and effortless way.
Pasto Sano translates to healthy lunch in Spanish, and this dish truly lives up to its name. It is perfect for those who want to nourish their bodies with clean food without sacrificing taste or time.
Whether you want a satisfying lunch to power through your workday or a light dinner that is gentle on your digestion, this recipe fits the bill. It is packed with protein from lean chicken, fiber and vitamins from fresh vegetables, and wholesome energy from quinoa.
The recipe is also highly customizable, so you can adjust it to your preferences and dietary needs. In a world full of complicated diets and restrictive meal plans, Easy Idea Pasto Sano stands out as a practical, delicious way to eat well every day.
Ingredients Needed
The foundation of this recipe lies in fresh and nutrient-rich ingredients. Each element brings something valuable to the table, making the dish wholesome and satisfying.
Here is what you will need to prepare two servings of Easy Idea Pasto Sano:
| Ingredient | Quantity | Calories (approx.) |
|---|---|---|
| Quinoa (uncooked) | 1 cup | 222 |
| Chicken breast | 200 grams | 330 |
| Cherry tomatoes | 1 cup | 27 |
| Cucumber | 1 medium | 45 |
| Red bell pepper | 1 medium | 37 |
| Avocado | 1/2 medium | 120 |
| Olive oil | 2 tablespoons | 238 |
| Lemon juice | 2 tablespoons | 7 |
| Fresh parsley | 2 tablespoons chopped | 2 |
| Garlic (minced) | 1 clove | 4 |
| Salt and pepper | To taste | 0 |
These ingredients are easy to find at most grocery stores and are affordable as well. Quinoa is a grain that cooks quickly and offers complete protein.
Chicken breast provides lean protein that helps keep you full and supports muscle health. The vegetables add color, crunch, and a variety of vitamins and minerals essential for overall wellness.
Avocado brings a creamy texture and healthy fats that are good for your heart and skin. Olive oil and lemon juice come together as a light and refreshing dressing that ties all the flavors together.
Read More: Easy Pasta Dinner Recipe
Step-by-step Cooking Instructions
Cooking this recipe is straightforward and ideal even if you are new to the kitchen. The process can be broken down into a few simple steps that will have your meal ready in about 30 minutes.
First, rinse the quinoa well under cold water. This helps remove any bitterness on the surface. Place the quinoa in a medium-sized pot with two cups of water and a pinch of salt.
Bring it to a boil, then lower the heat and cover the pot. Let it simmer gently until all the water is absorbed and the quinoa is tender. Fluff it with a fork once done and set it aside to cool slightly.
Next, prepare the chicken. Season the chicken breasts on both sides with salt, pepper, and minced garlic. Heat one tablespoon of olive oil in a nonstick skillet over medium heat.
Place the chicken in the pan and cook for about six to seven minutes on each side. You want the chicken to be fully cooked through but still juicy. Remove the chicken from the skillet and allow it to rest for a few minutes.
Then slice it into strips. While the chicken and quinoa cook, you can prepare the vegetables. Dice the cucumber and red bell pepper into bite-sized pieces. Slice the cherry tomatoes in half. Cube the avocado just before serving to prevent browning.
Finely chop the fresh parsley for garnish. For the dressing, whisk together the remaining tablespoon of olive oil, lemon juice, salt, and pepper in a small bowl.
The citrusy dressing adds brightness and balances the richness of the avocado and chicken. Finally, combine the cooked quinoa, sliced chicken, and chopped vegetables in a large bowl.
Drizzle the dressing over the mixture and toss gently to combine all the ingredients evenly. Sprinkle the chopped parsley on top for a fresh finish.
Serve the dish immediately or chill it in the fridge for half an hour to allow the flavors to meld beautifully.
Read More: Easy Chicken Alfredo Pasta
Tips for Customizing the Recipe
One of the best things about the Easy Idea Pasto Sano recipe is how flexible it is. You can easily adapt it to fit your dietary preferences or whatever you have on hand in your kitchen.
If you prefer a vegetarian or vegan option, try replacing the chicken with chickpeas, grilled tofu, or even roasted sweet potatoes. These alternatives will add protein and texture without sacrificing flavor.
You can also experiment with different greens by tossing in baby spinach, kale, or arugula to boost the fiber content and add variety.
If you like a bit of spice, sprinkle in some chili flakes or a pinch of cumin to the dressing. These small touches can completely change the flavor profile and make the dish your own.
For those who want to try a different grain, feel free to swap quinoa with brown rice, bulgur, or couscous. Each grain has its own unique taste and texture, allowing you to keep the meal interesting over time.
Adding nuts or seeds such as pumpkin seeds, sunflower seeds, or chopped almonds can provide a satisfying crunch and extra nutrients like healthy fats and minerals.
Don’t hesitate to play around with herbs and seasonings. Fresh cilantro, basil, or mint can add a new twist to the flavors.
The key is to keep the meal balanced and enjoyable while making it fit your lifestyle.
Nutritional Information
This recipe is a powerhouse of nutrition designed to support your health and energy. Quinoa is a rare grain because it contains all nine essential amino acids, making it a complete protein source.
It is also gluten-free and rich in fiber, which promotes digestive health and helps maintain steady blood sugar levels.
Chicken breast is a lean source of protein that helps build and repair muscles, especially important if you lead an active lifestyle.
The fresh vegetables in the recipe are loaded with vitamins, antioxidants, and minerals.
Cherry tomatoes offer vitamin C and lycopene, which are known for their immune-boosting and anti-inflammatory properties.
Cucumber and bell pepper are hydrating and provide vitamins A and K.
Avocado contributes heart-healthy monounsaturated fats, potassium, and vitamin E.
Olive oil is another source of healthy fats that can help reduce inflammation and improve cholesterol levels.
The lemon juice adds vitamin C and enhances the absorption of iron from the vegetables and quinoa.
This well-rounded meal keeps you feeling full and satisfied for longer, making it easier to avoid unhealthy snacking.
Serving Suggestions
Easy Idea Pasto Sano works wonderfully as a standalone meal thanks to its balanced ingredients. It is perfect for lunch or dinner when you want something filling yet light.
If you want to make it a bit heartier, you can serve it alongside a bowl of homemade vegetable soup or a side of whole-grain bread.
This recipe also makes great meal prep for busy weeks. Store portions in airtight containers and enjoy cold or gently warmed in the microwave.
A crisp glass of sparkling water with a slice of lemon or a cup of herbal tea pairs beautifully with this meal.
You can also add a sprinkle of feta cheese or a few olives for a Mediterranean twist.
No matter how you serve it, this dish is sure to become a favorite for quick and healthy eating.
Read More: Best Baked Mac and Cheese Recipe – Easy
Conclusion
In today’s fast-paced world, maintaining a healthy diet can sometimes feel overwhelming.
The Easy Idea Pasto Sano recipe shows that eating well does not have to be complicated or time-consuming.
With fresh ingredients and simple steps, you can prepare a delicious and nutritious meal in under half an hour.
This recipe is not only packed with protein, fiber, and healthy fats but also bursting with flavor.
It is versatile enough to be customized for different dietary needs and tastes.
Whether you are cooking for yourself or your family, this dish is a great way to add more wholesome food to your routine.
Try making Easy Idea Pasto Sano and enjoy the benefits of a balanced, tasty, and satisfying meal. Your body and taste buds will thank you.