Broccolini, Chicken and Rocket Salad

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

  1. 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.
  2. 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.
  3. 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.
  4. 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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