A protein-packed salad for summer

 

Read on for the recipe for this chicken, onion and quinoa salad.

Read on for the recipe for this chicken, onion and quinoa salad. Photo by: familyfeatures.com

 

Family Features

 

 

A salad can fill an empty stomach for nearly any purpose, from an al fresco snack to a family appetizer. When combined with protein like chicken, a salad can become a full, nutritious meal all on its own.

 

If you're looking for a way to take your salad from snack or side to a savory main course, consider this High-Protein Chicken, Onion and Quinoa Salad with its own handmade dressing. Ready in less than 30 minutes, it calls for a handful of everyday ingredients including sauteed onions as a key ingredient for added flavor.

 

In fact, onions can be called nature's ninja because of their many "skills." Onions add abundant flavor to a wide variety of foods with just 45 calories per serving as a source of dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients such as folate, calcium and iron. They are also rich in heart-healthy nutrients and have been shown to help prevent some cancers.

 

 

Visit onions-usa.org for more recipe ideas.

 

 

HIGH-PROTEIN CHICKEN, ONION AND QUINOA SALAD

 

Prep time: 10 minutes

 

Cook time: 15 minutes

 

Servings: 6

 

 

Dressing:

 

1/4 cup apple cider vinegar

 

2 tablespoons olive oil

 

1 tablespoon lemon juice

 

1 teaspoon honey

 

1 teaspoon Dijon mustard

 

 

1 1/2 cups red quinoa, rinsed

 

2 1/2 cups vegetable broth

 

1 teaspoon canola oil

 

1 white onion, sliced

 

3 cups baby kale

 

1 red skinned apple, chopped

 

2 cups cooked chicken, chopped

 

1/2 teaspoon salt

 

1/4 teaspoon pepper

 

 

  • To make dressing: In bowl, whisk vinegar, olive oil, lemon juice, honey and Dijon mustard until well combined. Set aside.

     

  • In saucepan, bring quinoa and broth to boil. Simmer, covered, 12-15 minutes, or until broth has been absorbed. Cool completely.

     

  • In medium skillet, heat canola oil over medium-high heat. Saute onion 3-5 minutes, or until softened and translucent. Remove from heat; cool completely.

     

  • In large bowl, toss onion, kale, apple, chicken, salt and pepper with dressing. Stir in cooled quinoa.

     

    Nutritional information per serving: 407 calories, 36.5 g protein, 11.6 g fat, 39 g carbohydrates, 297 mg sodium, 4.2 g fiber.

     

    (Source: National Onion Association)

     

     

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