Zucchini Noodles with Pesto
In the realm of health-conscious dining, the Grilled Chicken Salad with Quinoa and Spinach stands out as a culinary gem. This dish seamlessly marries the lean protein of chicken with the nutrient-dense profiles of quinoa and spinach. Quinoa, often hailed as a 'superfood', is a complete protein source, rich in all nine essential amino acids. When paired with the iron and vitamin-packed spinach and the succulent flavors of grilled chicken, it creates a meal that's not only delicious but also incredibly nourishing. This recipe is a testament to the fact that healthy eating doesn't mean compromising on taste. Whether you're a fitness enthusiast, someone on a weight management journey, or just a lover of good food, this salad promises to be a delightful addition to your meal repertoire. Dive into this dish and savor the symphony of flavors and textures, all while fueling your body with the best of nature's offerings.
2 serving (s)
15 mins
30 mins
450 kcal
Yields:
Prep Time:
Cal/Serv:
Total Time:
Approximate Nutritional Info: 10g fat, 40g carbs, 40g protein
Ingredients
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2 chicken breasts (200g each)
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1 cup quinoa (170g)
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2 cups fresh spinach (60g)
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1 tbsp olive oil (15ml)
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Salt and pepper to taste
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Lemon zest and juice for dressing
Directions
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Start by preheating your grill to medium-high heat.
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While the grill heats up, season both sides of the chicken breasts with salt and pepper.
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Place chicken on the grill and cook for about 6-7 minutes on each side or until the internal temperature reaches 165°F (74°C) and the chicken has grill marks.
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While the chicken is grilling, rinse quinoa under cold water using a fine-mesh strainer. In a medium saucepan, bring 2 cups of water to a boil. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is cooked and water is absorbed. Fluff with a fork.
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In a large mixing bowl, combine the cooked quinoa, fresh spinach, and grilled chicken (sliced).
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Drizzle with olive oil, sprinkle lemon zest, and squeeze in the lemon juice. Toss everything together until well combined. Adjust salt and pepper to taste.
Notes
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Quinoa Cooking Tip: Always rinse quinoa under cold water for a couple of minutes before cooking. This helps remove its natural coating called saponin, which can make it taste bitter or soapy.
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Chicken Grilling Tip: For even cooking, try to use chicken breasts that are uniform in thickness. If they are uneven, you can gently pound them to an even thickness using a meat mallet.
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Flavor Boost: Consider marinating the chicken for at least 30 minutes before grilling. This not only tenderizes the chicken but also infuses it with more flavor.
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Spinach Selection: Fresh baby spinach tends to be more tender and sweeter than mature, larger-leafed spinach. However, both work well in this recipe.
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Dietary Modifications:
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Vegan/Vegetarian: Replace chicken with tofu or tempeh. Ensure the protein is marinated well to absorb the flavors.
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Low-Carb: While quinoa is a healthier grain, those on strict low-carb diets can reduce the amount of quinoa or replace it with more leafy greens or roasted vegetables.
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Gluten-Free: This recipe is naturally gluten-free, but always check the labels of any added sauces or dressings to ensure they don't contain gluten.
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Dressing Variations: The salad pairs well with various dressings. A lemon vinaigrette or a balsamic reduction can add a zesty or sweet touch, respectively.
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Storage Tip: If you're prepping this salad in advance, store the dressing separately to prevent the spinach from wilting. Combine just before serving.
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Nutritional Note: Quinoa is not only high in protein but also rich in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants. It's a nutritional powerhouse!
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Serving Suggestion: This salad can be served as a main dish or divided into smaller portions and served as a side. It pairs beautifully with a crisp white wine or a refreshing iced tea.
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Experiment and Enjoy: The beauty of salads is their versatility. Feel free to add other veggies like cherry tomatoes, cucumber, or even fruits like strawberries for a different flavor profile.
Remember, cooking is as much about enjoying the process as it is about the end result. So, have fun with it, and relish the journey to High-Protein culinary mastery!
