Chicken and Quinoa Salad

This Chicken and Quinoa Salad is a vibrant and nutritious dish packed with protein and fiber, making it a perfect healthy lunch option. The combination of tender chicken, fluffy quinoa, and fresh vegetables creates a satisfying meal that is both refreshing and filling.

Ingredients

• Chicken breast - 200 grams
• Quinoa - 150 grams
• Cherry tomatoes - 100 grams
• Cucumber - 100 grams
• Bell pepper (any color) - 100 grams
• Red onion - 50 grams
• Fresh parsley - 30 grams
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Garlic (minced) - 1 clove
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon

Steps

1. Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa with 300 ml of water and a pinch of salt. Bring to a boil, then reduce the heat, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let it sit covered for 5 minutes.
2. While the quinoa is cooking, season the chicken breast with salt, black pepper, and minced garlic. Heat 1 tablespoon of olive oil in a skillet over medium heat and cook the chicken for about 6-7 minutes on each side, or until cooked through. Remove from heat and let it rest for 5 minutes before slicing into strips.
3. Chop the cherry tomatoes, cucumber, bell pepper, and red onion into bite-sized pieces. Finely chop the fresh parsley.
4. In a large bowl, combine the cooked quinoa, chopped vegetables, and sliced chicken.
5. In a small bowl, whisk together the remaining tablespoon of olive oil and lemon juice. Pour the dressing over the salad and toss gently to combine.
6. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Rich in fiber, promoting healthy digestion and satiety.

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