A simple quinoa and baked chicken salad bowl that’s perfect for days when you want to do minimal cooking but want flavour and nourishment! This recipe is low-glycaemic.

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Quinoa is technically a seed, even though it is considered a grain. It is a fantastic wheat- and gluten-free grain that’s rich in complex carbohydrates and fibre, making it a low glycemic index grain. Quinoa contains high-quality proteins and is a good source of magnesium, manganese, phosphorus, copper and zinc.

A recent study showed that replacing most grains in the diet with quinoa can lower post-meal blood sugar levels in adults with prediabetes. Despite its low glycaemic index, it is always best to combine quinoa with other high-quality proteins, such as beef, poultry and tofu, with vegetables and a source of fat to keep your blood sugars stable after eating.

Preparation tips

Quinoa contains a saponin coat that gives it a bitter taste if it is not washed properly before cooking. Wash it by putting the grains into a fine-meshed sieve and running cold water over them while gently rubbing them between your fingers for a few minutes.

For perfectly cooked quinoa, cook one part grain to two parts liquid (water or broth) in a saucepan. Bring the mixture to a boil, then turn the heat down and cover the saucepan with a lid. The perfect quinoa is fluffy with a slight bite.

Please note that quinoa contains moderate to large amounts of oxalates. If you have a history of calcium oxalate-containing kidney stones, consider limiting your intake.

How to Cook Quinoa and Baked Chicken Salad Bowl

Cooking time: 25 minutes; Serves 1

Ingredients

• 40g quinoa, raw
• 1 teaspoon olive oil
• 100g chestnut mushrooms
• 80g edamame, steamed
• 100g cherry tomatoes, halved
• 30g baby leaf salad
• 130g skinless chicken breast
• Pinch of salt and black pepper to taste

Directions

1. Beat chicken breast lightly with a mallet to flatten, then season with a pinch of salt and black pepper. Place on a lined baking tray and cook in the oven at 200˚C (400˚F) for 25 minutes or until the juices run clear. Allow to cool then slice.
2. In the meantime, cook the quinoa according to the packet instructions replacing water with sodium-free vegetable broth.
3. At the same time, heat the olive oil in a pan over high heat. Add the mushrooms and fry until browned. Season with a pinch of salt and black pepper, then set aside.
4. To assemble the bowl, place quinoa, sliced chicken breast and mushrooms in the bowl. Add steamed edamame, cherry tomatoes and baby leaf salad. Add any dressing of your choice, I love tahini!

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