Healthy & Special Diets > Recipes for Specific Health Conditions > Diabetes-Friendly Recipes > Blood Sugar Balancing Lunch Recipes

Quinoa Salad with Grilled Chicken and Avocado

This vibrant and flavorful quinoa salad is packed with protein, healthy fats, and fiber, making it an excellent choice for managing blood sugar levels. Grilled chicken provides lean protein, while quinoa offers a complex carbohydrate source. Avocado adds healthy fats and creaminess, and colorful vegetables contribute essential vitamins and minerals.

Prep Time
20 minutes
Cook Time
20 minutes
Servings
2
Ingredients
  • 1 cup Quinoa
  • 6 oz Chicken Breast
  • 1/2 Avocado
  • 1/2 Cucumber
  • 1 cup Cherry Tomatoes
  • 1/4 Red Onion
  • 2 tablespoons Olive Oil
  • 2 tablespoons Lemon Juice
  • 1 teaspoon Dijon Mustard
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black Pepper
  • 2 tablespoons Fresh Parsley

Cooking the Quinoa

Rinse the quinoa in a fine-mesh sieve under cold water. In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is cooked. Fluff with a fork and let cool slightly.

Grilling the Chicken

Preheat a grill to medium heat. Season the chicken breast with salt and pepper. Grill the chicken for 6-8 minutes per side, or until cooked through and the internal temperature reaches 165°F (74°C). Let the chicken rest for a few minutes before slicing into strips.

Preparing the Salad

While the quinoa and chicken are cooking, dice the avocado, cucumber, cherry tomatoes, and red onion. In a large bowl, combine the cooked quinoa, sliced chicken, avocado, cucumber, cherry tomatoes, and red onion.

Making the Dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper. Pour the dressing over the salad and toss gently to combine.

Garnish and Serve

Garnish the salad with fresh parsley. Serve immediately or chill for later.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150-180 kcal Protein: 10-12g Carbohydrates: 15-18g Fiber: 3-4g Fat: 7-9g Note: These values are estimates and may vary depending on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This recipe is a good source of protein, healthy fats, and complex carbohydrates. It's important to monitor your blood sugar levels after eating and adjust portion sizes as needed. Consider adding other non-starchy vegetables like bell peppers or spinach for added nutrients and fiber. Always consult with a healthcare professional or registered dietitian for personalized dietary advice, especially if you have diabetes or other health conditions.

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FAQ

  • Can I use a different protein source?

    Yes, you can substitute the grilled chicken with baked tofu, chickpeas, or lentils for a vegetarian or vegan option.
  • Can I make this salad ahead of time?

    Yes, you can prepare the salad ahead of time, but it's best to add the avocado just before serving to prevent it from browning.
  • How long does this salad last in the refrigerator?

    This salad will last for up to 3 days in the refrigerator.