Red Quinoa Salad with Chicken Skewers
Red quinoa salad with chicken skewers - Tender chicken in superfood bed
Healthy, because
Even smarter
Nutritional values
Cucumbers are very rich in potassium and can thus positively influence blood pressure. In addition, the water-containing vegetable provides ample moisture and ensures plump skin. With its balanced fatty acid pattern, rapeseed oil is one of the good fats. It inhibits inflammation and keeps the vessels supple.
Eating low FODMAP? Be sure to use leeks instead of onions. This dish is also delicious vegetarian style! Just replace the chicken breast fillet with a handful of feta cubes or firm tofu cubes and walnuts.
(Percentage of daily recommendation)
| Calorie | 640 cal. | (30 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 48.4 μg | (81 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 26.6 mg | (222 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,398 mg | (35 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 222 mg | (74 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 0.3 mg | |||
| Cholesterol | 347 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 12 ozs red Quinoa
- salt
- 22 ozs Chicken breasts
- peppers
- 1 Cucumber
- 5 Tomatoes
- 1 red onion (or 1 small leek)
- ¾ oz parsley (0.5 Bunch)
- ½ lemon (juice)
- 4 Tbsps olive oil
- 2 Tbsps Canola oil
- 5 ozs Greek yogurt
- 1 Cress
- Ingredients
- 8 Skewers (from wood or metal)
Preparation steps
Rinse quinoa with water, cook in 2.5 times the amount of salted water for about 15 minutes until al dente. Then leave to cool.
Meanwhile, rinse chicken breast fillet, pat dry and cut into cubes. Thread cubes onto 8 skewers and season with salt and pepper.
Clean, wash and finely dice the cucumber and tomatoes. Peel and chop the onion. Wash parsley, shake dry and chop.
Mix quinoa with cucumber, tomatoes, onion, parsley, lemon juice and olive oil. Season to taste with salt and pepper.
Heat canola oil in a frying pan. Fry chicken skewers in it on all sides for 10 minutes over medium heat.
Arrange quinoa salad on plates, place skewers on top and drizzle with yogurt. Cut cress from the bed and garnish the skewers with it.
