Wednesday lends itself as the perfect day to enjoy a fresh and nutritious meal that not only energizes us but is also easy and quick to prepare. The quinoa salad with chicken and fresh vegetables is an excellent option that combines proteins, fiber, vitamins, and minerals in one dish. Below, I detail the ingredients and preparation method so you can create this delicious recipe in your kitchen.
Ingredients:
– 1 cup of quinoa
– 2 chicken breasts
– 1 red bell pepper
– 1 yellow bell pepper
– 1 cucumber
– 1 carrot
– 100 grams of fresh spinach
– 1/2 cup of sweet corn
– 1 avocado
– 1 lemon
– Extra virgin olive oil
– Salt and pepper to taste
– Optional: Chia seeds or sesame seeds for garnish
Preparation:
Step 1: Cook the quinoa
1. Rinse the quinoa well under cold running water using a fine sieve to remove the saponin, which can give it a bitter taste.
2. In a pot, add one cup of quinoa and two cups of water. Bring to a boil.
3. Once the water is boiling, reduce the heat to medium-low, cover, and let it cook for about 15 minutes or until all the water has been absorbed.
4. Fluff the quinoa with a fork after cooking and let it cool.
Step 2: Prepare the chicken
1. Season the chicken breasts with salt and pepper to taste.
2. Heat a skillet over medium-high heat with a drizzle of olive oil.
3. Cook the chicken breasts for about 5-7 minutes on each side or until golden and fully cooked.
4. Remove the chicken from the skillet and let it cool before cutting it into cubes or strips.
Step 3: Prepare the vegetables
1. Wash and cut the red pepper and yellow pepper into thin strips.
2. Peel and thinly slice the cucumber.
3. Peel the carrot and julienne or grate it.
4. Wash the spinach leaves and drain well.
5. Cut the avocado in half, remove the pit, scoop the flesh, and cut it into cubes.
6. Squeeze the juice of a lemon over the avocado to prevent it from oxidizing.
Step 4: Assemble the salad
1. In a large bowl, combine the cooled quinoa, chicken, peppers, cucumber, carrot, spinach, and sweet corn.
2. Add the avocado cubes.
3. Dress with lemon juice, a drizzle of extra virgin olive oil, salt, and pepper to taste.
4. Mix well so all the ingredients are integrated.
Step 5: Presentation
1. Serve the salad on individual plates.
2. If desired, garnish with chia seeds or sesame seeds on top for an extra touch of texture and nutrients.
This quinoa salad with chicken and fresh vegetables is perfect for a Wednesday, offering an ideal balance between lightness and satisfaction. Plus, it can be prepared in advance and stored in the fridge, making it even more convenient to take to work or enjoy at home as a quick and healthy meal. Enjoy your meal!
Source: MiMub in Spanish
