Grilled Chicken and Quinoa Salad

 

## Grilled Chicken and Quinoa Salad

This Grilled Chicken and Quinoa Salad is a nutritious and satisfying dish that combines lean protein, fiber, and plenty of vitamins. It’s perfect for a post-workout meal or a light lunch, offering a delicious way to refuel your body. Below is a detailed recipe to help you create this healthy salad.

### Ingredients

- **Grilled Chicken Breast**: 2 (about 6 oz each)

- **Cooked Quinoa**: 1 cup (about 1/2 cup uncooked)

- **Arugula**: 4 cups (fresh)

- **Cherry Tomatoes**: 1 cup (halved)

- **Cucumbers**: 1 medium (diced)

- **Olive Oil**: 3 tablespoons

- **Lemon Juice**: 2 tablespoons (freshly squeezed)

- **Salt**: to taste

- **Pepper**: to taste

- **Optional Toppings**: Feta cheese, avocado slices, or nuts/seeds for added crunch

### Benefits

- **Lean Protein**: Grilled chicken breast provides high-quality protein essential for muscle repair and recovery after workouts.

- **Fiber-Rich**: Quinoa and vegetables add dietary fiber, which promotes digestive health and keeps you feeling full.

- **Vitamins and Minerals**: This salad is packed with vitamins A, C, and K, as well as potassium and magnesium from the fresh vegetables.

- **Healthy Fats**: Olive oil is a source of heart-healthy monounsaturated fats.

### Instructions

#### Step 1: Prepare the Quinoa

1. **Rinse the Quinoa**: Rinse 1/2 cup of quinoa under cold water in a fine-mesh strainer to remove any bitterness.

2. **Cook the Quinoa**:

   - In a medium saucepan, combine the rinsed quinoa with 1 cup of water or vegetable broth.

   - Bring to a boil over high heat.

   - Once boiling, reduce the heat to low, cover with a lid, and simmer for about 15 minutes or until all the liquid is absorbed.

   - Remove from heat and let it sit covered for an additional 5 minutes. Fluff with a fork and set aside to cool.

#### Step 2: Grill the Chicken

1. **Preheat the Grill**: Preheat your grill or grill pan over medium-high heat.

2. **Season the Chicken**: Season the chicken breasts with salt, pepper, and a drizzle of olive oil.

3. **Grill the Chicken**:

   - Place the chicken on the grill and cook for about 6-7 minutes on each side or until fully cooked through (internal temperature should reach 165°F or 75°C).

   - Once cooked, remove from the grill and let it rest for about 5 minutes before slicing.

#### Step 3: Prepare the Vegetables

1. **Wash and Cut Vegetables**:

   - Rinse the cherry tomatoes under cold water and slice them in half.

   - Wash the cucumber, peel if desired, and dice into bite-sized pieces.

   - Rinse the arugula under cold water and pat dry.

#### Step 4: Make the Dressing

1. **Combine Ingredients**: In a small bowl or jar, whisk together olive oil, lemon juice, salt, and pepper until well combined.

#### Step 5: Assemble the Salad

1. **Combine Ingredients in a Bowl**:

   - In a large mixing bowl or salad platter, combine cooked quinoa, arugula, cherry tomatoes, cucumbers, and sliced grilled chicken.

2. **Drizzle with Dressing**: Pour the dressing over the salad ingredients.

3. **Toss Gently**: Toss everything together gently until all ingredients are well coated with dressing.

4. **Add Optional Toppings** (if using): Sprinkle feta cheese or add avocado slices on top for extra flavor and texture.

### Step 6: Serve

Serve your Grilled Chicken and Quinoa Salad immediately while fresh. This salad can also be stored in an airtight container in the refrigerator for up to two days if you want to meal prep!

### Enjoy!

This Grilled Chicken and Quinoa Salad is not only delicious but also packed with nutrients that will help replenish your body after exercise. It’s versatile enough to be enjoyed as a light lunch or dinner any day of the week!

### Variations

- **Add More Veggies**: Include bell peppers, red onion, or shredded carrots for extra color and nutrition.

- **Different Proteins**: Substitute grilled chicken with grilled shrimp, tofu, or chickpeas for a vegetarian option.

- **Herbs & Spices**: Add fresh herbs like parsley or cilantro for added flavor.

- **Spicy Kick**: Incorporate sliced jalapeños or red pepper flakes into your dressing for some heat.

Enjoy this wholesome salad that combines fresh ingredients into one delightful dish!