
Broccolini, Chicken and Rocket Salad
Blood Sugar: 3Servings: 1Preparation Time: 25minMeal Category: Lunch
Micronutrients:CalciumFolateMagnesium
Macronutrients per 100g
Energy
124kcal
Sugar
1g
Fat
7g
Fiber
2g
Sat fat
1g
Protein
8g
Carbs
7g
Sodium
119mg
Ingredients
- 50g / 1.76oz rinsed Quinoa
- 70g / 2.47oz shredded cooked Chicken
- 4 stalks blanched and chopped Broccolini
- 45g / 1.59oz Rocket
- 1/4 chopped Avocado
- 1 thinly sliced Spring onion
- 1 tbsp finely chopped Mint leaves
- 1 tsp Pepitas
- 1 tsp toasted Pine nuts
- 10g / 0.35oz shaved Parmesan cheese
- 1 tbsp Extra virgin olive oil
- 2 tsp Lemon juice
- 1/4 tsp Dijon mustard
- 1/2 tsp Greek-style yoghurt
- 2 drops Maple syrup
Preparation
- Put 50g rinsed Quinoa in a small saucepan with 185ml water and bring to boil. Reduce heat, cover, and cook for 10-12 minutes until water evaporates and quinoa is light and fluffy. Turn off heat and let stand covered for 5 minutes.
- Make dressing by shaking 1 tbsp extra virgin olive oil, 2 tsp lemon juice, 1/4 tsp dijon mustard, 1/2 tsp Greek-style yoghurt, and 2 drops maple syrup in a screw-top jar. Season with salt and pepper.
- Put quinoa in a large bowl and add 70g shredded cooked chicken, 4 blanched and chopped broccolini stalks, 45g rocket, 1/4 chopped avocado, 1 thinly sliced spring onion, 1 tbsp finely chopped mint leaves, 1 tsp pepitas, and 1 tsp toasted pine nuts.
- Transfer salad to a serving plate or container. Just before serving, drizzle with dressing to taste, gently toss to combine, and sprinkle with 10g shaved parmesan cheese.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
39% of RDI
Vitamin C
39% of RDI
Omega 3
3% of RDI
Vitamin A
29% of RDI
Calcium
67% of RDI
Folate
53% of RDI
Good to know
This salad works with any dressing. Use leftover cooked chicken or replace with smoked/hot-smoked/tinned salmon. Goat cheese or feta can replace parmesan. Serve with wholegrain sourdough.
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