Here’s a high-protein, nutrient-packed recipe for Grilled Chicken with Couscous and Roasted Zucchini.
This meal is perfect for bodybuilders or anyone looking for a balanced, muscle-friendly dinner that’s easy to prepare and full of flavor.
Ingredients
For the Grilled Chicken:
- 2 boneless, skinless chicken breasts (about 6-8 oz each)
- 1 tbsp olive oil (or avocado oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- 1/2 tsp salt (or to taste)
- 1/2 tsp black pepper
- 1 tbsp lemon juice (optional, for flavor)
For the Couscous:
- 1/2 cup uncooked couscous
- 3/4 cup water or low-sodium chicken broth
- 1 tbsp olive oil (or butter)
- 1/4 tsp salt
- Optional: 1 tbsp chopped parsley or cilantro for garnish
For the Roasted Zucchini:
- 2 medium zucchinis (sliced into 1/2-inch rounds or spears)
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/2 tsp dried thyme
- Salt and pepper (to taste)
Instructions
1. Grill the Chicken:
- Preheat a grill or grill pan to medium-high heat.
- Pat the chicken breasts dry and rub them with olive oil. Sprinkle evenly with garlic powder, smoked paprika, oregano, salt, and pepper. Add lemon juice if desired.
- Grill the chicken for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing.
2. Prepare the Couscous:
- In a small saucepan, bring water or chicken broth to a boil. Stir in couscous, olive oil, and salt.
- Remove from heat, cover, and let sit for 5 minutes. Fluff with a fork and garnish with parsley or cilantro if desired.
3. Roast the Zucchini:
- Preheat the oven to 400°F (200°C).
- Toss zucchini slices with olive oil, garlic powder, thyme, salt, and pepper. Spread them in a single layer on a baking sheet.
- Roast for 15-20 minutes, flipping halfway through, until tender and lightly browned.
4. Assemble the Meal:
- Slice the grilled chicken and serve alongside the couscous and roasted zucchini.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: ~45-50g (from chicken)
- Carbs: ~35-40g (from couscous and zucchini)
- Fats: ~12-15g (from olive oil)
Why This Meal is Great for Bodybuilders
- Lean Protein: Chicken breast provides high-quality protein for muscle repair and growth.
- Complex Carbs: Couscous offers quick energy and is easy to digest, making it great for post-workout meals.
- Nutrient-Dense Veggies: Zucchini is low in calories but rich in vitamins (A, C) and fiber.
- Customizable: Adjust portion sizes to fit your macros or add extra veggies like bell peppers or cherry tomatoes.
Pro Tips
- Meal Prep: Grill multiple chicken breasts at once and store them in the fridge for quick meals throughout the week.
- Boost Flavor: Add a squeeze of lemon juice or a sprinkle of feta cheese to the couscous.
- Lower Carbs: Swap couscous for cauliflower rice or quinoa.
- Extra Protein: Serve with a side of Greek yogurt or a boiled egg.
Enjoy this delicious, protein-packed meal to fuel your workouts and keep your diet on track! 🍗🌿🍚