If you are looking for a practical meal, this Fitness Recipe is full of flavor and rich in nutrients to help with your fitness routine, Protein Chicken, Sweet Potato and Chia Muffins is the ideal choice.
With a good combination of lean proteins and complex carbohydrates, this recipe is perfect to include after training or in any meal of the day, ensuring satiety and muscle recovery.
These cupcakes are baked, which makes them even healthier and lighter.
Furthermore, they are easy to take in your lunch box, making them a great option for those who have a busy routine but don't want to give up a balanced diet.
Benefits of Ingredients:
- Chicken: is one of the best sources of lean protein, essential for muscle building and recovery.
- Sweet potato: rich in fiber and with a low glycemic index, it provides long-lasting energy without causing spikes in blood glucose.
- Chia: an excellent source of fiber, protein and omega-3 fatty acids, helping to control appetite and cardiovascular health.
Ingredients:
- 1 cooked and shredded chicken breast (about 300g)
- 1 cup cooked and mashed sweet potato
- 1 tablespoon chia
- 1 egg
- 2 tablespoons of oatmeal
- 1 clove of minced garlic
- 1/2 chopped onion
- Chopped parsley to taste
- Salt and pepper to taste
- Olive oil for greasing
Method of preparation:
- Prepare the dumpling dough: In a large bowl, combine the shredded chicken, mashed sweet potato, egg, oatmeal, chia, garlic, onion, and parsley. Season with salt and pepper to taste and mix well until all ingredients are incorporated.
- Shape the cupcakes: with your hands lightly greased with olive oil, shape small portions of the dough into balls, pressing lightly to make them firm.
- Bake the cupcakes: Arrange the dumplings on a baking tray greased with a little olive oil. Bake in a preheated oven at 200ºC for about 25 to 30 minutes, turning them halfway through so that they brown evenly.
Consumption Tips:
- Post-workout snack: These muffins are ideal for post-workout, providing a good dose of protein and carbohydrates for muscle recovery.
- Main meal: can be served with a fresh salad or grilled vegetables, creating a complete and nutritious meal for lunch or dinner.
- Healthy snacks: Take it as a practical snack during the day, whether for work or traveling, helping to maintain a balanced diet even when you're busy.
Nutritional Benefits:
- Muscle recovery: Chicken is a lean protein that helps muscles recover after training, while sweet potatoes provide sustainable energy.
- Digestive health: chia and sweet potatoes are rich in fiber, helping with digestion and promoting satiety.
- Omega-3 and cardiovascular health: Chia is an excellent source of omega-3, which helps reduce inflammation and improves heart health.
These cupcakes are easy to prepare, delicious and a practical option to keep your diet balanced throughout the week. What's more, you can freeze the cupcakes and bake them as needed, making your routine easier and ensuring you always have a healthy meal on hand.
Stay tuned on Sports On The Net for more fitness recipes and nutrition tips that will help you improve your performance, maintain your health and achieve your goals in a balanced way!
Leave a Comment