Histamine-Free Quinoa Salad with Grilled Chicken

Name: Histamine-Free Quinoa Salad with Grilled Chicken
Prep time: 20 min
Cook time: 20 min
Yield: 10
Ingredients: 2 boneless, skinless chicken breasts; 1 cup uncooked quinoa; 2 cups water; 1 fresh cucumber, diced; 1 red bell pepper, diced; 1/2 cup chopped fresh parsley; 3 tablespoons extra-virgin olive oil; 1 tablespoon apple cider vinegar; 1 teaspoon ground turmeric; Salt and pepper to taste

This salad was created by a fitness enthusiast who was diagnosed with histamine intolerance. Unwilling to give up her healthy eating habits, she decided to experiment with histamine-free ingredients. She came up with this Quinoa Salad with Grilled Chicken, a dish that's not just pleasing to the palate, but also packed with nutrients and safe for those with histamine intolerance.

Prep Time20 minutes
Cook Time20 minutes
Servings1 Person

Why suitable for low histanmine diet

This salad is suitable for a low histamine diet because it avoids high histamine foods and focuses on ingredients that are known to be low in histamine: quinoa, chicken, cucumber, bell pepper, parsley, extra-virgin olive oil, apple cider vinegar, turmeric, salt, and pepper. A meal that fills you up without triggering a histamine reaction.

Ingredients

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2 boneless, skinless chicken breasts

1 cup uncooked quinoa

2 cups water

1 fresh cucumber, diced

1 red bell pepper, diced

1/2 cup chopped fresh parsley

3 tablespoons extra-virgin olive oil

1 tablespoon apple cider vinegar

1 teaspoon ground turmeric

Salt and pepper to taste

Instructions

0Rinse the quinoa under cold water until the water runs clear.
1In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover and simmer for 15 minutes or until quinoa is tender and the water is absorbed.
2While the quinoa is cooking, grill the chicken breasts over medium heat until no longer pink in the center, about 6-7 minutes per side. Allow to cool, then slice into strips.
3In a large mixing bowl, combine the cooked quinoa, diced cucumber, diced bell pepper, chopped parsley, and sliced chicken.
4In a small bowl, whisk together olive oil, apple cider vinegar, ground turmeric, salt, and pepper to create the dressing.
5Pour the dressing over the salad and toss until everything is evenly coated.
6Serve immediately, or refrigerate for an hour to let the flavors meld together.

Tipps

Watch Your Cooking Time

Cooking time for quinoa and chicken can vary, so keep an eye on your pot and grill. Well-cooked quinoa will be tender and fluffy, and fully cooked chicken will read 165°F (74°C) on a meat thermometer.

Try Different Herbs

While this recipe uses parsley, feel free to experiment with different kinds of fresh herbs according to your taste. Fresh mint or basil can give a unique twist to this salad.

Experiment with Other Proteins

If you're not a fan of chicken, you can try other proteins like turkey or rabbit. Remember to stick with fresh, not processed, meats to keep the histamine content low.

Make Ahead

This recipe is great for meal prep. You can make a big batch and store it in the refrigerator. The flavors will continue to develop as it sits.

Nutrition Facts

Calories400
Protein28g
Carbs32g
Fat16g
Fiber5g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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