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.
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
Instructions
- Make the chicken or chop pre-made chicken. See the recipe below on how to make shredded chicken.
- Rinse the quinoa well.
- Cook the quinoa according to the package and set aside to let it cool.
- Dice the shallot and chop the parsley
- Mix all the dressing ingredients.
- Add the dressing, quinoa, and chicken in a bowl. Gently mix until everything is combined.
- 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.
Equipment
- 1 Slow Cooker optional, can also be made on the stove
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!
Instructions
Slow Cooker:
- Place chicken in a single layer in the slow cooker.
- Add enough water (or broth) until the chicken is almost covered in water.
- Add the seasonings.
- Cover and cook on low for 5-7 hours or high for 3-4 hours. The chicken should reach 165 degrees F.
- Let the chicken rest then transfer to a cutting board or a big bowl.
- Use two forks to pull the chicken apart or a hand mixer to make it quick.
Stove Method
- Place chicken in a large pan, try to avoid overlapping them.
- Add seasonings.
- Add enough water (or broth) to cover the chicken. The water should be about one in over the chicken.
- 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.
- Remove then let rest on a cutting board or in a big bowl.
- Use two forks to pull the chicken apart or a hand mixer to make it quick.
Storage:
- Let cool a bit before storing.
- Fridge: an airtight container, for up to 3-4 days.
- Freeze: an airtight container that is freeze-safe for up to 3 months.
