Day 5

Lunch: Chicken Quinoa Salad Bowl

Cooking time: 30 minutes

Calories: 450

Ingredients:

For the dressing:

 

  •       1 teaspoon whole-grain mustard
  •       2 tablespoons lemon juice
  •       1 teaspoon extra-virgin olive oil
  •       ¼ teaspoon dried basil
  •       ¼ teaspoon dried oregano
  •      ¼ sea salt and ground black pepper

For the salad:

 

  •       ¼  (43g) cup quinoa
  •       1 cup (240ml) water
  •       1 teaspoon extra-virgin olive oil
  •       4oz (113g) chicken breast, skinless and boneless
  •       ½ cup (20g) lettuce
  •       ½ carrot, cut into sticks
  •       1 radish, thinly sliced
  •       1 small cucumber, thinly sliced
  •       ½ cup (122g) cherry tomatoes, halved
  •       ¼ small ripe avocado, sliced
How to make:
  1. Place all the ingredients for the dressing in a small bowl. Whisk to combine.
  2. Pour the quinoa into a fine colander and rinse under running water for at least 30 seconds. Drain well.
  3. Combine the rinsed quinoa and water in a saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, for about 20 minutes.
  4. Meanwhile, heat a pan grill greased with olive oil over medium heat. Add chicken breast and cook for 5-7 minutes or until lightly browned.
  5. Transfer cooked quinoa and grilled chicken to a serving plate. Add vegetables and drizzle with previously made dressing.
Nutrients

Water: 234.35 g

 

Energy: 450 kcal

 

Protein: 35 g

 

Total lipid (fat): 16 g

 

Saturated fat: 2.5 g

 

Carbohydrate: 41 g

 

Fiber, total dietary: 8.6 g

 

Sugars, including NLEA: 6.2 g

 

Added sugars: 0 g

 

Calcium (Ca): 102.24 mg

 

Iron (Fe): 4.79 mg

 

Magnesium (Mg): 148.29 mg

 

Phosphorus (P):  488.81 mg

 

Potassium (K): 1023.28  mg

 

Sodium (Na): 356.16 mg