Balsamic Chicken Salad with Lemon Quinoa

• 份量: 6 servings

配料

1/2 cup dry quinoa

1 cup vegetable or chicken stock (or water mixed with 1 teaspoon vegetable stock powder)

1 pinch salt to season

1/2 medium lemon (juiced)

6 boneless chicken thigh or breast fillets (trimmed of fat)

1 tablespoon garlic olive oil (or plain)

2 tablespoons balsamic vinegar

1/2 medium lemon (juiced)

1 teaspoon vegetable stock powder

1 teaspoon garlic powder/granules or 1 clove garlic (crushed)

6 cups cos lettuce, washed and shredded

7 oz grape tomatoes (halved)

1/2 medium red onion (thinly sliced)

3 ½ oz pitted kalamata olives

1.7 oz reduced fat Feta cheese

1/2 cup continental parsley

2 tablespoons garlic olive oil

2 teaspoons balsamic vinegar

步骤

For Lemon Quinoa:

In a small saucepan, combine quinoa, stock and salt together. Bring to the boil; reduce heat to gentle simmer, cover with a lid and cook for 15 minutes or until broth has absorbed and quinoa is soft. Remove from heat and set aside while still covered and allow to steam. After about 2 minutes, fluff with a fork. Allow to cool slightly and add the lemon juice.

For Chicken:

Add the chicken fillets in a large skillet or nonstick pan with the olive oil, balsamic vinegar, lemon juice, stock powder and garlic powder/granules. Saute the chicken until nice, crispy and golden on both sides, and cooked through. Remove from heat; allow to cool slightly, and slice into 1-inch strips.

For Dressing:

Combine all dressing ingredients in a small bowl/jug, and whisk until mixed through.

For Salad:

Combine the lettuce, tomatoes, onion, olives, Feta and parsley together in a large salad bowl. Top with chicken slices and quinoa, and drizzle with the dressing. Toss to combine. Serve with lemon wedges.

营养

• 卡路里: 320 kcal
• 总脂肪: 16 g
• 饱和脂肪: 3 g
• 不饱和脂肪: 12 g
• 反式脂肪: 0.02 g
• 胆固醇: 112 mg
• 钠: 691 mg
• 总碳水化合物: 17 g
• 膳食纤维: 3 g
• 总糖: 4 g
• 蛋白质: 27 g