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Chicken Quinoa Salad

Chicken & Quinoa Salad

Only 144 calories per serving. This is one of my favorite salads and is perfect to meal-prep ahead. Quinoa has a glycemic index of 53. By comparison, the GI of white rice is roughly 73. GI is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a high GI cause rapid spikes in blood sugar, while low-GI foods lead to slower, steadier increases.
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Servings: 5
Course: Main Course
Calories: 144
Ingredients Method Notes

Ingredients
  

Dressing
  • 3 gram/ml Olive oil Can be omitted
  • 7 gram/ml Mustard
  • 25 gram/ml Rice Wine Vinegar Substitute: Red Wine Vinegar
  • 30 gram Shallot Substitute: red onion
  • 1 gram Salt
  • 0.5 teaspoon Black pepper
  • 12 gram Parsley, fresh Same as 5 tablespoons
Salad ingredients
  • 110 gram Quinoa , Uncooked
  • 240 gram Chicken Breast Can also be 110-gram pre-made chicken meat such as rotisserie chicken

Method
 

  1. Make the chicken or chop pre-made chicken. See the recipe below on how to make shredded chicken.
  2. Rinse the quinoa well.
  3. Cook the quinoa according to the package and set aside to let it cool.
  4. Dice the shallot and chop the parsley
  5. Mix all the dressing ingredients.
  6. Add the dressing, quinoa, and chicken in a bowl. Gently mix until everything is combined.
  7. Serve over a salad with your favorite ingredients such as spring mix, chopped nuts, and avocado.

Notes

Shredded Chicken

The ultimate meal-prep recipe. Can be made in a slow cooker or on the stove in a pot.
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Servings: 5
Course: Main Course
Calories: 87
Ingredients Equipment Method Notes

Ingredients
  

  • 450 gram Chicken Breast Only a guidance amount, use however much you want
  • 0.5 teaspoon Salt can be adjusted
  • 0.5 teaspoon Pepper can be adjusted
  • 1 whole Bay Leaf Optional!

Equipment

  • 1 Slow Cooker optional, can also be made on the stove

Method
 

Slow Cooker:
  1. Place chicken in a single layer in the slow cooker.
  2. Add enough water (or broth) until the chicken is almost covered in water.
  3. Add the seasonings.
  4. Cover and cook on low for 5-7 hours or high for 3-4 hours. The chicken should reach 165 degrees F.
  5. Let the chicken rest then transfer to a cutting board or a big bowl.
  6. Use two forks to pull the chicken apart or a hand mixer to make it quick.
Stove Method
  1. Place chicken in a large pan, try to avoid overlapping them.
  2. Add seasonings.
  3. Add enough water (or broth) to cover the chicken. The water should be about one in over the chicken.
  4. Bring the water to a boil, then reduce the heat and let simmer until the chicken reaches 165 degrees F. The time it takes depends on the size of your chicken, somewhere between 8-20 minutes.
  5. Remove then let rest on a cutting board or in a big bowl.
  6. Use two forks to pull the chicken apart or a hand mixer to make it quick.
Storage:
  1. Let cool a bit before storing.
  2. Fridge: an airtight container, for up to 3-4 days.
  3. Freeze: an airtight container that is freeze-safe for up to 3 months.

Notes

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