About the Recipe
Introducing the Perfectly Balanced Chicken Salad, a protein-rich, nutrient-dense meal designed to fuel an active lifestyle. This salad combines high-quality whole ingredients like chicken breast (or tofu for a vegetarian option), quinoa, and egg, all of which provide lean protein essential for muscle recovery and growth—perfect for anyone engaged in regular exercise, or looking to cut at the gym. Quinoa not only contributes protein but is also high in fiber and a complete source of essential amino acids, promoting satiety and aiding in muscle repair. Avocado brings healthy fats that support heart health, while almonds and pumpkin seeds add a crunch of fiber, magnesium, and omega-3 fatty acids, all of which support overall health and energy. The zesty dressing, made with extra virgin olive oil, lemon juice, Dijon, and wholegrain mustard, adds a tangy richness and boosts heart-healthy fats and antioxidant-rich vitamin C. Altogether, this Perfectly Balanced Chicken Salad is a powerhouse of protein, fiber, healthy fats, and essential nutrients, making it an excellent meal to nourish and energize your day. (For additional nutritional information see Ingredients Index).
Ingredients
Salad:
1 chicken breast (1/2 block tofu for vegetarian option)
¼ cup quinoa
1 egg
1 avocado, sliced
¼ cup cherry tomatoes, halved
½ a red onion, chopped
¼ cup cucumber, chopped
1 tbsp almonds, roughly chopped
1 tbsp pumpkin seeds
2 cups lettuce, chopped
½ tbsp soy sauce (optional - includes refined sugar and gluten)
1 tbsp feta, crumbed or finely chopped (optional - includes dairy)
Dressing:
1 tbsp extra virgin olive oil
Juice from 1 whole lemon
2 tsp dijon mustard
2 tsp wholegrain mustard
1 garlic clove, crushed
Salt and pepper to taste
Preparation
Step 1
Cook quinoa according to package instructions. Once cooked, fluff it with a fork and let it cool slightly.
Step 2
Season the chicken breast with a pinch of salt and pepper, then grill it over medium-high heat for about 5-7 minutes per side, or until fully cooked. Slice the chicken once it has cooled.
Step 3
Boil an egg for 6-10 minutes (6 minutes for runny yolk, 10 minutes for hard boiled)
Step 4
Over medium-high heat, add pumpkin seeds to a pan and allow them to lightly crisp, stirring continuously. Once they have browned, turn the element off and add soy sauce (optional). Stir until evenly covered in soy sauce.
Step 5
In a large salad bowl, layer the lettuce, quinoa, grilled chicken, and boiled egg (cut egg in half).
Step 6
Place the sliced avocado, sliced red onion, chopped cucumber, cherry tomatoes, almonds, and pumpkin seeds evenly across the salad. Add the optional feta. Toss to combine.
Step 7
In a small bowl, whisk together the olive oil, lemon juice, dijon mustard, wholegrain mustard, crushed garlic, salt, and pepper. Drizzle the dressing over the salad just before serving. ENJOY!
Macros
Per serve (1)
Calories: 653 kcal
Protein: 41.8g
Carbohydrates: 25.4g
Sugar: 5.8g
Fat: 32.8g
Monounsaturated Fat: 19.2g
Polyunsaturated Fat: 7.1g
Saturated Fat: 6.5g