Mediterranean chicken quinoa salad
Discover the vibrant flavors of the Mediterranean with this Chicken Quinoa Salad recipe! Combining tender chicken breasts, nutrient-packed quinoa, olives, feta cheese, fresh parsley, and a medley of aromatic spices, this dish is both delicious and nutritious. Perfect for a healthy lunch or a light dinner, it's tossed in a tangy lemon and olive oil dressing that brings everything together beautifully. Enjoy a taste of the Mediterranean in every bite!
- 29 Mar 2024
- Cook time 20 min
- Prep time 15 min
- 4 Servings
- 15 Ingredients
Mediterranean Chicken Quinoa Salad is a nutritious and flavorful dish that combines the hearty goodness of quinoa with tender chicken, fresh vegetables, and tangy feta cheese. Perfect for lunch or dinner, this colorful salad offers a well-rounded meal packed with protein, fiber, and essential nutrients, inspired by the vibrant tastes of the Mediterranean region.
Ingredients:
Instructions:
- In a medium saucepan, bring 2 cups of water to a boil.
- Add the chicken broth cubes and minced garlic.
- Stir in 1 cup of quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa has absorbed all the liquid.
- Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
- While the quinoa is cooking, season the 4 chicken breasts with 1/4 tsp of salt.
- In a large skillet, heat 1 tablespoon of olive oil over medium-high heat.
- Add the chicken breasts and cook for 6-7 minutes on each side or until cooked through and no longer pink in the center. You can check for doneness by cutting into the thickest part of the chicken or using a meat thermometer (165°F or 74°C).
- Once cooked, transfer the chicken to a cutting board and let it rest for a few minutes before slicing it into bite-sized pieces.
- In a large bowl, combine the cooked quinoa, the sliced chicken, and the finely chopped onion.
- Add the sliced olives, crumbled feta cheese, chopped fresh parsley, and diced red pepper.
- Sprinkle with dried chives and the remaining 1/4 tsp salt.
- In a small bowl, whisk together the 1/4 cup of olive oil, 1/2 cup of lemon juice, and 1 tablespoon of vinegar until well combined.
- Pour the dressing over the salad mixture.
- Toss everything together until evenly coated and mixed.
- Allow the salad to sit for a few minutes to let the flavors meld.
- Serve immediately, or refrigerate for up to 2 days for a chilled salad option.
Tips:
- Rinse the quinoa thoroughly under cold water before cooking to remove its natural bitterness.
- Marinate the chicken breasts in lemon juice and olive oil for an hour before cooking to enhance the flavor.
- Use a fork to fluff the quinoa after it's cooked to keep it light and fluffy.
- Chop vegetables into uniform pieces for even mixing and a visually appealing presentation.
- Allow the salad to sit for a few minutes after adding the dressing, so the flavors meld together nicely.
This Mediterranean Chicken Quinoa Salad is not only delicious but also packed with nutrients, making it an ideal choice for a healthy meal. With the combination of savory chicken, wholesome quinoa, fresh vegetables, and tangy feta cheese, this dish is sure to satisfy your taste buds. Follow the tips provided to create a perfect salad that brings a taste of the Mediterranean to your table.
| Nutrition Facts | |
|---|---|
| Serving Size | 450 grams |
| Energy | |
| Calories 300kcal | 12% |
| Protein | |
| Protein 33g | 21% |
| Carbohydrates | |
| Carbohydrates 20g | 5% |
| Fiber 3.27g | 9% |
| Sugar 5g | 5% |
| Fat | |
| Fat 24g | 28% |
| Saturated 6g | 19% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 120ug | 13% |
| Choline 120mg | 21% |
| Vitamin B1 0.24mg | 20% |
| Vitamin B2 0.47mg | 36% |
| Vitamin B3 12mg | 76% |
| Vitamin B6 1.28mg | 75% |
| Vitamin B9 70ug | 18% |
| Vitamin B12 0.56ug | 24% |
| Vitamin C 70mg | 81% |
| Vitamin E 1.97mg | 13% |
| Vitamin K 66ug | 54% |
| Minerals | |
| Calcium, Ca 150mg | 12% |
| Copper, Cu 0.22mg | 0% |
| Iron, Fe 2.81mg | 26% |
| Magnesium, Mg 80mg | 19% |
| Phosphorus, P 410mg | 33% |
| Potassium, K 690mg | 20% |
| Selenium, Se 30ug | 57% |
| Sodium, Na 700mg | 47% |
| Zinc, Zn 2.09mg | 19% |
| Water | |
| Water 370g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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