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Mediterranean Diet All Green Quinoa Chicken Salad Recipe

Mediterranean Diet All Green Quinoa Chicken Salad Recipe By Registered Dietitian Maya Oueichek, MBA, RDN


Mediterranean Diet All Green Quinoa Chicken Salad Recipe By Registered Dietitian Maya Oueichek, MBA, RDN

Looking for a salad that's both hearty and healthy? Look no further than this protein-packed, low-fat, and antioxidant-rich all-green quinoa chicken salad recipe!



Why you should try this Mediterranean Diet All Green Quinoa Chicken Salad Recipe:


Protein power: Quinoa is a complete protein, meaning it contains all nine essential amino acids your body needs.

Healthy fat: This recipe's main fat is olive oil, making it a heart-healthy option for those following the Mediterranean diet.

Antioxidant boost: Green vegetables like cucumbers, bell peppers, and sugar snap peas are loaded with antioxidants, which fight free radical damage in the body.








Ingredients For One Serving:

  • 6 oz cooked chicken tenders or breast

  • 1/2 cup cooked quinoa

  • 1/2 cup cucumbers

  • 1/2 cup green bell pepper

  • 1/2 cup sugar snap peas

Dressing:

  • 1/2 Tbsp poppy seeds

  • 1/2 Tbsp olive oil

  • 1/2 Tbsp balsamic vinegar

  • 1 tsp dried oregano

  • Salt and pepper to taste

Total Nutrition:

Calories: 360 per serving

Protein: 47 grams.

Fat: 10 grams

Carbohydrates: 30 grams

Fiber: 6 grams.

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods


Instructions:

  1. Start by cooking the quinoa based on packaged instructions ( 1/3 cup dried quinoa will yield around 1 cup). Once cooked, set aside to cool down.

  2. You can use pre-cooked chicken for convenience or bake/air fry for 12 minutes (make sure internal temp reaches (165 F). Use your favorite seasoning for added flavor!

  3. Cut and prepare your cucumbers, bell peppers, and sugar snap peas.

  4. Mix your dressing ingredients.

  5. Combine your chicken, quinoa, and vegetables in a salad bowl then top with dressing.




Mediterranean Diet All Green Quinoa Chicken Salad Recipe By Registered Dietitian Maya Oueichek, MBA, RDN

This All Green Quinoa Chicken Salad is a delightful combination of fresh and nutritious ingredients, perfectly suited for the Mediterranean diet. With its emphasis on vegetables, lean protein, and low-fat components, this salad aligns with the principles of a healthy lifestyle. The vibrant green vegetables add a burst of flavor and crunch, while the protein-rich chicken and quinoa provide satiety and essential nutrients. With the zesty dressing tying it all together, this salad is a perfect balance of taste and health.




Nutrition Benefits of This Mediterranean Diet All Green Quinoa Chicken Salad Recipe

High Protein Content: The chicken provides a significant amount of protein, which is essential for muscle repair and growth.

Healthy Carbohydrates: Quinoa is a complex carbohydrate that provides sustained energy and is rich in fiber, aiding in digestion and promoting satiety.

Fiber-Rich: Cucumbers, green bell peppers, sugar snap peas, and quinoa are all high in fiber, supporting digestive health, regulating blood sugar levels, and promoting feelings of fullness.

Low in Saturated Fat: The recipe uses lean chicken breast and healthy fats from olive oil, providing essential nutrients without excess saturated fat, which is beneficial for heart health.

Rich in Vitamins and Minerals: Cucumbers, green bell peppers, and sugar snap peas are rich in vitamins and minerals such as vitamin C, vitamin K, potassium, and folate, supporting overall health and immunity.

Omega-3 Fatty Acids: The dressing, made with olive oil and poppy seeds, provides healthy fats, including omega-3 fatty acids, which are beneficial for heart and brain health.

Antioxidants: The variety of colorful vegetables in the recipe, such as bell peppers and sugar snap peas, are rich in antioxidants, helping to reduce inflammation and protect against chronic diseases.

Low Glycemic Index: Quinoa has a lower glycemic index compared to other grains, helping to stabilize blood sugar levels and reducing the risk of insulin spikes.



Other Mediterranean Diet Chicken Recipe:









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