Chicken and Quinoa Salad
🍏 DIETITIAN TOP CHOICE 🍏
Indulge in a colourful and well-balanced lunch or dinner by trying our Chicken and Quinoa Salad. This delicious mix of tender grilled chicken breast, fibre-rich quinoa, crispy mixed greens, and juicy cherry tomatoes will satisfy your taste buds while providing a variety of essential vitamins and minerals. High in protein, this salad not only aids in muscle recovery but also keeps you energised throughout the day. Topped with a light dressing, it's a refreshing and nutritious option that will leave you feeling content and nourished.
Preparation and Cooking Time:
- Preparation Time: 15 minutes
- Cooking Time: 20 minutes
- Total Time: 35 minutes
- Servings: 4
Difficulty:
- Easy
Ingredients with Measurements:
- 500 g chicken breast, raw
- 185 g quinoa, raw
- 5 mL of vegetable oil
- 1+1/2 cup (approx. 150 g) mixed salad leaves
- 120 g red capsicum, diced
- 120 g yellow capsicum, diced
- 1/4 (approx. 30 g) red onion, thinly sliced
- 200g cherry tomatoes, halved
- 80 mL Praise 99% Fat-Free Balsamic Vinaigrette
- Salt and pepper, to taste
Preparation and Cooking Steps:
- Cook the quinoa according to package instructions and let it cool.
- Season the chicken breasts with salt and pepper. Heat oil in a pan or griddle on medium to high heat and grill until cooked through. Allow the chicken to cool before slicing.
- In a large bowl, combine the cooked quinoa, salad leaves, diced capsicum, red onion, and cherry tomatoes.
- Add the sliced grilled chicken to the salad.
- Drizzle with Praise 99% Fat-Free Balsamic Vinaigrette and toss gently to combine.
- Season with salt and pepper to taste.
Variations to Mix It Up:
- Spicy Chicken: Add some paprika, onion, and garlic powder to the chicken before grilling for a flavourful twist.
- Pomegranate Seeds: Sprinkle over the salad for a burst of sweetness.
- Cucumber: Add diced cucumber for a refreshing crunch.
- Avocado: Include slices of avocado for a creamy texture and healthy fats.
- Blanched Broccoli: Mix in blanched broccoli florets for extra greens and nutrients.
- Beetroot: Add diced beetroot for earthy flavours and vibrant colour.
- Lime Juice: Top the salad with freshly squeezed lime juice for added zest.
Storage Instructions for Meal Prep:
- Divide the salad into meal prep containers without the dressing.
- It is best to keep the Cherry Tomatoes whole to help with freshness
- Store the dressing separately and add just before serving to keep the salad fresh.
- Refrigerate for up to 4 days.
- Best enjoyed cold, perfect for a grab-and-go lunch.
Customise to Meet Your Nutritional Goals:
- For more carbs: Add in more quinoa.
- For for protein: Add in a boiled egg.
- For more / less fat: add or reduce the amount of olive oil added.
Nutritional Panel (per serving, estimated using NUTTAB standards):
- Energy: 1496 kJ (approx. 358 calories)
- Protein: 37 g
- Total Fat: 6.5 g
- Saturated Fat: 1.1 g
- Carbohydrate: 37.6 g
- Sugars: 6.7 g
- Dietary Fibre: 4.8 g
- Sodium: 872 mg
Comments