Quinoa Chicken and Vegetable Salad
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
Be sure to use lean chicken breasts
(Percentage of daily recommendation)
| Calorie | 391 cal. | (19 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 29 μg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.9 mg | (141 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 674 mg | (17 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 226 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 3 ½ ozs Quinoa
- 7 ozs Vegetable broth
- 2 Chicken breasts
- 1 Zucchini
- 2 ozs black Olives (pitted)
- 1 Red paprika
- 1 yellow paprika
- 1 sm handful Sprout
- 2 handfuls lamb's lettuce
- ½ head Loose leaf lettuce
- 4 Tbsps sunflower oil
- 3 Tbsps grapeseed oil
- 4 Tbsps White vinegar
- 1 pinch sugar
- salt
- freshly ground peppers
Preparation steps
In a saucepan bring the broth to a boil. Rinse the quinoa thoroughly and add to the boiling broth. Reduce to a simmer, cover and cook until the quinoa is tender and the liquid has been absorbed, about 15 minutes. Cool to room temperature.
Rinse the chicken breasts, pat dry and cut into strips.
Rinse zucchini, cut in half lengthwise and slice.
Rinse peppers, cut in half lengthwise, remove seeds and dice.
Rinse, and spin drythe salads. Tear the lollo bianco into bite-size pieces.
In a large bowl, whisk together 2 tablespoons sunflower oil, the grape seed oil and vinegar. Season with sugar, salt and pepper.
Heat the remaining oil in a skillet, add the chicken and saute until golden brown and cooked through, 5-6 minutes.
Add the zucchini, olives, peppers, sprouts, salad greens and quinoa to the bowl of dressing along with the chicken. Mix and season with salt and pepper. Serve immediately.
