Grilled Chicken and Quinoa Salad with Macro Breakdown

Nov 25, 2023

Grilled Chicken and Quinoa Salad

Ingredients:

  • Chicken breast (150g, skinless and boneless)
  • Quinoa (1/2 cup, uncooked)
  • Mixed greens (2 cups, e.g., spinach, arugula, and romaine lettuce)
  • Cherry tomatoes (1/2 cup, halved)
  • Cucumber (1/2 cup, chopped)
  • Red bell pepper (1/2, diced)
  • Avocado (1/2, sliced)
  • Lemon juice (2 tablespoons)
  • Olive oil (1 tablespoon for dressing, 1 teaspoon for grilling)
  • Salt and pepper (to taste)
  • Fresh herbs (e.g., parsley or cilantro, for garnish)

Instructions:

  1. Cook Quinoa: Rinse quinoa under cold water. In a pot, add quinoa and 1 cup of water. Bring to a boil, then simmer for about 15-20 minutes until quinoa is fluffy and water is absorbed. Set aside to cool.

  2. Prepare Chicken: Season the chicken breast with salt, pepper, and a teaspoon of olive oil. Grill over medium heat for about 6-7 minutes per side until fully cooked and internal temperature reaches 165°F (75°C). Let it rest for a few minutes and then slice.

  3. Assemble Salad: In a large bowl, combine mixed greens, cooked quinoa, cherry tomatoes, cucumber, and red bell pepper. Add the grilled chicken on top.

  4. Prepare Dressing: Whisk together lemon juice, 1 tablespoon olive oil, salt, and pepper. Drizzle over the salad.

  5. Serve: Top with sliced avocado and garnish with fresh herbs. Toss gently to combine.

Macro Breakdown (approximate, per serving):

  • Calories: 550 kcal
  • Protein: 40g
  • Carbohydrates: 45g
    • Dietary Fiber: 10g
  • Fats: 22g
    • Saturated Fat: 3g
    • Monounsaturated Fat: 10g
    • Polyunsaturated Fat: 3g

This recipe is rich in lean protein from the chicken, complex carbohydrates from quinoa, healthy fats from avocado and olive oil, and plenty of vitamins and minerals from the variety of vegetables. It's a balanced meal that supports healthy eating goals and can be adjusted to meet specific dietary needs or preferences.