Grilled Chicken Breast with Quinoa Salad is a healthy and delicious dish that combines the lean protein of grilled chicken with the nutrient-packed goodness of quinoa and fresh vegetables. This recipe is perfect for a light lunch or dinner, providing a well-balanced meal that’s both satisfying and nutritious.

Health Benefits of the Dish

• High in Protein: Both chicken breast and quinoa are excellent sources of protein, which is essential for muscle repair and growth.
• Rich in Nutrients: Quinoa is a superfood that contains all nine essential amino acids, fiber, vitamins, and minerals.
• Low in Fat: This dish uses olive oil, a healthy fat, and the chicken breast is lean, making it low in unhealthy fats.
• Antioxidants and Fiber: The vegetables in the quinoa salad, such as tomatoes and cucumbers, provide antioxidants and fiber, aiding digestion and reducing inflammation.

Ingredients

1. For the Chicken:
   • 4 boneless, skinless chicken breasts
   • 2 tablespoons olive oil
   • 2 cloves garlic, minced
   • 1 teaspoon dried oregano
   • 1 teaspoon paprika
   • Salt and pepper to taste
2. For the Quinoa Salad:
   • 1 cup quinoa, rinsed
   • 2 cups water or chicken broth
   • 1 cup cherry tomatoes, halved
   • 1 cucumber, diced
   • 1/4 cup red onion, finely chopped
   • 1/4 cup fresh parsley, chopped
   • 1/4 cup olive oil
   • 2 tablespoons lemon juice
   • Salt and pepper to taste

Instructions to Cook

1. Prepare the Chicken Marinade:
   • In a small bowl, combine the olive oil, minced garlic, dried oregano, paprika, salt, and pepper.
   • Rub the mixture evenly over the chicken breasts.
   • Let the chicken marinate for at least 30 minutes, preferably in the refrigerator.
2. Cook the Quinoa:
   • In a medium saucepan, bring the water or chicken broth to a boil.
   • Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the liquid is absorbed.
   • Remove from heat and let it sit, covered, for 5 minutes, then fluff with a fork.
3. Grill the Chicken:
   • Preheat the grill to medium-high heat.
   • Grill the chicken breasts for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink in the center.
   • Remove the chicken from the grill and let it rest for a few minutes before slicing.
4. Prepare the Quinoa Salad:
   • In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, and parsley.
   • In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
   • Pour the dressing over the quinoa salad and toss to combine.
5. Assemble the Dish:
   • Slice the grilled chicken breasts.
   • Serve the chicken slices over a bed of quinoa salad.
6. Garnish and Serve:
   • Garnish with additional fresh parsley if desired.
   • Serve immediately and enjoy!

Some Bonus Tips

• Marinating Time: For even more flavor, marinate the chicken overnight.
• Quinoa Variations: Try using different types of quinoa (white, red, or black) for varied textures and flavors.
• Add Crunch: Top the salad with toasted nuts or seeds, such as almonds or sunflower seeds, for added crunch and nutrients.
• Vegetable Variations: Feel free to add other vegetables like bell peppers, carrots, or avocado to the salad.
• Make Ahead: Both the quinoa salad and the grilled chicken can be prepared in advance and stored in the refrigerator for a quick and easy meal.

Per Serving (1/4 of the Recipe)

Chicken Breast (1 breast):

• Calories: ~165 kcal
• Protein: ~26 grams
• Fat: ~3.5 grams (mostly healthy fats if using olive oil)
• Carbohydrates: ~0 grams

Quinoa Salad:

• Calories: ~200 kcal (for 1/4 of the salad)
• Protein: ~6 grams
• Fat: ~10 grams (from olive oil)
• Carbohydrates: ~22 grams
• Fiber: ~4 grams
• Sugars: ~3 grams (mainly from vegetables)

Total Per Serving:

• Calories: ~365 kcal
• Protein: ~32 grams
• Fat: ~13.5 grams
• Carbohydrates: ~22 grams
• Fiber: ~4 grams
• Sugars: ~3 grams

Conclusion

Grilled chicken quinoa salad is a nutritious and versatile dish that combines the lean protein of grilled chicken with the nutrient-dense qualities of quinoa and a fresh assortment of vegetables. This meal offers a wealth of health benefits, including high protein content, essential vitamins, and dietary fiber. The grilled chicken provides muscle-building protein while keeping fat levels low, and the quinoa contributes a complete protein source along with valuable minerals and antioxidants.

The addition of vegetables not only enhances the flavor but also boosts the dish’s antioxidant content, aiding in digestion and reducing inflammation. The use of olive oil in the salad dressing further adds healthy fats that support cardiovascular health.

Overall, grilled chicken quinoa salad stands out as a balanced, health-conscious option for those looking to enjoy a delicious meal that supports overall well-being. Its combination of lean protein, whole grains, and fresh vegetables makes it an excellent choice for maintaining a nutritious diet.