Quinoa Salad with Grilled Vegetables and Chicken: A Healthy and Satisfying Lunch Recipe for Dieters
Here’s a healthy and filling lunch recipe for dieters, focusing on protein- and fiber-rich ingredients to keep you full while maintaining a low-calorie count.
This dish provides a complete meal that ensures all the nutrients your body needs.
-Ingredients
1 cup quinoa
1/2 cup water or vegetable broth (as preferred)
1 grilled chicken breast, sliced
1 red bell pepper, diced
1 zucchini, thinly sliced
1/2 eggplant, diced
1/2 cup cherry tomatoes, halved
A handful of arugula or spinach leaves
1 tsp extra-virgin olive oil
Salt and black pepper to taste
Juice of half a lemon
A pinch of cumin or paprika for added flavor
Instructions:
1. Prepare the Quinoa:
Rinse the quinoa well under running water to remove any bitterness.
Place it in a pot with water or vegetable broth.
Let the quinoa simmer over medium heat until the water is absorbed and it’s cooked, about 15-20 minutes.
Remove from heat and set aside to cool.
2. Prepare the Vegetables:
Preheat the oven to 200°C (about 400°F).
Place the bell pepper, zucchini, and eggplant on a baking sheet.
Drizzle a bit of olive oil over the vegetables and season with salt and pepper.
Roast for 15-20 minutes or until tender and golden.
3. Prepare the Chicken:
Grill the chicken breast on a stovetop grill or skillet.
Drizzle a little olive oil, season with salt and pepper, and grill for 5-7 minutes on each side or until fully cooked.
Slice the chicken thinly and set aside.
4. Assemble the Salad:
In a large serving bowl, add the cooked quinoa, roasted vegetables, and cherry tomatoes.
Add the grilled chicken slices and arugula or spinach leaves.
Squeeze lemon juice over the salad and add a pinch of cumin or paprika, if desired.
Nutritional Benefits of This Meal:
Protein: A high amount of protein from the grilled chicken promotes fullness and muscle health.
Fiber: The quinoa and roasted vegetables are rich in fiber, supporting digestion and enhancing satiety.
Vitamins and Minerals: This meal offers a variety of nutrients like vitamin C from red bell peppers and lemon, vitamin A in arugula, and magnesium in quinoa.
Additional Tips:
Vegetable Variety: Feel free to add other vegetables like carrots, green beans, or asparagus.
Portion Control: Measure portions carefully to manage calorie intake, especially for those following a weight-loss diet.
This recipe makes a balanced and filling lunch that can be prepared in advance to save time.
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