"Quinoa Salad with Grilled Chicken and Vegetables: A Satisfying and Healthy Lunch Recipe for Dieters"

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 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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