Quinoa and Vegetable Chicken Salad
Makes 4 servings, about 1 ½ cups
Prep Time: 20 minutes
Total Time: 30 minutes
Ease of Preparation: Easy
3/4 cup uncooked quinoa (orzo works well or a mix of 1/2 quinoa & 1/2 orzo)
1 cup cooked shredded, boneless chicken breast (see Tips)
1/2 cup diced English cucumber
1/2 cup red bell pepper, chopped
1/3 cup thinly sliced green onions
2 tablespoon chopped fresh dill
1/2 cup (2 ounces) light feta
1/2 teaspoon grated lemon rind
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1/4 teaspoon kosher salt
1/2 teaspoon minced garlic
1/2 teaspoon honey
1/8 teaspoon freshly ground black pepper
1. Cook quinoa according to package directions, omitting salt and fat. Drain and rinse with cold water; drain and place in a large bowl.
2. While quinoa cooks, combine dressing ingredients, stirring well with a whisk. Drizzle dressing mixture over quinoa; toss to coat. Add chicken and next 4 ingredients (through dill); toss gently to combine. Sprinkle with cheese.
Tips & Tricks
Tip: to poach the chicken breast in the microwave; put 2-3 tablespoons of water in a microwave dish and add the chicken breast. Microwave on high for 2-3 minutes. Let it rest for 2-3 minutes and check to see if it is pink in the center. If needed microwave for another minutes and let it rest, until cool enough to handle.
Tip: To shred the chicken breast take 2 forks and pull the chicken into small pieces.
Nutritional Notes: per serving: calories 255; fat 9.2g (sat 2.4g, mono 3g, poly 0.8g); iron 2.8mg; cholesterol 31mg; calcium 75mg; carbohydrate 26g; sodium 384mg; protein 18g; fiber 2.3g
Nutrition Bonus: Vitamin A: 15% daily value; Vitamin C: 50% dv; Calcium: 8% dv; Iron: 15% dv