Quinoa Salad with Grilled Chicken and Fresh Veggies

Name: Quinoa Salad with Grilled Chicken and Fresh Veggies
Prep time: 15 min
Cook time: 25 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 1 teaspoon salt; 2 skinless, boneless chicken breasts; 1/2 cucumber, diced; 1 bell pepper, diced; 1 small zucchini, diced; 2 tablespoons olive oil; 1 clove garlic, minced; 1/4 cup fresh basil, finely chopped; 1/4 cup fresh parsley, finely chopped

This recipe was created by a seasoned chef with a passion for health and nutrition. Having to cater for a variety of diets, including low-histamine, she set out to create a quinoa salad packed with flavor and nutrients but without any high histamine ingredients. The result was this adaptable salad; perfect for lunch, dinner, or a filling side dish.

Prep Time15 minutes
Cook Time25 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa Salad with Grilled Chicken and Fresh Veggies is a safe choice for individuals following a low histamine diet. It excludes high-histamine foods, like spinach, citrus fruits, tomatoes, and avocados, and instead comprises fresh, low histamine veggies and lean protein. Quinoa is also known to be a great base for a low-histamine diet, making this dish a perfect balance of health and taste.

Ingredients

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1 cup quinoa

2 cups water

1 teaspoon salt

2 skinless, boneless chicken breasts

1/2 cucumber, diced

1 bell pepper, diced

1 small zucchini, diced

2 tablespoons olive oil

1 clove garlic, minced

1/4 cup fresh basil, finely chopped

1/4 cup fresh parsley, finely chopped

Instructions

0Rinse the quinoa under cold water until the water runs clear. This helps to remove any bitterness.
1Combine the quinoa, water, and salt in a medium saucepan and bring to a boil. Reduce the heat to low, cover, and simmer for about 15 minutes, or until all the water is absorbed and the quinoa is tender.
2While the quinoa is cooking, heat a grill or grill pan over medium-high heat. Cook the chicken breasts for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (74°C). Allow the chicken to rest for a few minutes, then cut into bite-sized pieces.
3Combine the cucumber, bell pepper, and zucchini in a large bowl. Add the cooked quinoa and grilled chicken.
4In a small bowl, whisk together the olive oil, minced garlic, basil, and parsley. Pour over the salad, tossing until everything is evenly coated.
5Serve the salad warm or cool it in the refrigerator for a couple of hours first for a refreshing meal.

Tipps

Rinse Your Quinoa

Be sure to rinse your quinoa before cooking it. This process removes its natural coating called saponin, which can make it taste bitter or soapy.

Rest Your Chicken

After grilling your chicken, let it rest for a few minutes before cutting into it. This allows the juices to redistribute throughout the meat, keeping it moist and flavorful.

Customize Your Veggies

Feel free to swap out some of the vegetables based on what you have on hand, making sure to stick with low-histamine options. Fresh herbs, in particular, can change the flavor profile dramatically, so don't be afraid to experiment!

Serve Chilled

For a refreshing twist, try chilling the salad before serving. This allows the flavors to meld together and can be particularly enjoyable on a hot day.

Nutrition Facts

Calories350
Protein28g
Carbs40g
Fat10g
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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