Description
Savor Mediterranean flavors in this refreshing chicken quinoa salad packed with zesty herbs and crisp vegetables. Protein-rich quinoa and tender chicken create a delightful meal you’ll crave for lunch or dinner.
Ingredients
Scale
Main Protein and Grain:
- 2 cups quinoa
- 2 chicken breasts
Vegetables and Garnish:
- 1 cucumber
- 1 red bell pepper
- 1/2 red onion
- 1 cup cherry tomatoes
- 1/4 cup fresh parsley
Dressing and Seasoning:
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp salt
- 1/2 tsp black pepper
- 1 clove garlic
Instructions
- Rinse quinoa thoroughly under cold water, then cook in a pot with water according to package instructions, typically simmering for 15-18 minutes until grains are fluffy and translucent.
- Season chicken breasts with salt and pepper, then grill or pan-sear at medium-high heat for 6-7 minutes per side until internal temperature reaches 165°F.
- Allow chicken to rest for 5 minutes, then slice into thin, diagonal strips.
- Dice cucumber, red bell pepper, and red onion into uniform small cubes.
- Halve cherry tomatoes and finely chop fresh parsley.
- Prepare dressing by whisking olive oil, lemon juice, minced garlic, salt, and black pepper in a small bowl until well combined.
- In a large mixing bowl, combine cooked quinoa, sliced chicken, diced vegetables, and halved cherry tomatoes.
- Pour prepared dressing over the salad and gently toss to ensure even coating.
- Sprinkle chopped parsley on top as a final garnish.
- Chill for 15-20 minutes before serving to allow flavors to meld together.
Notes
- Rinse quinoa meticulously to remove bitter saponin coating, ensuring a cleaner, more pleasant taste profile.
- Use a meat thermometer for precise chicken doneness, preventing dry or undercooked protein.
- Opt for room temperature ingredients to enhance overall flavor integration and dressing absorption.
- Customize protein by substituting chicken with grilled tofu or chickpeas for vegetarian-friendly options.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 350
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 6 g
- Protein: 22 g
- Cholesterol: 60 mg