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.

How to Prepare

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.

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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