Healthy & Special Diets > Recipes for Weight Management > Portion Control Recipes > Lunch Recipes with Controlled Portions

Quinoa Salad with Lemon-Herb Dressing

A light and refreshing quinoa salad perfect for a portion-controlled lunch. Packed with protein and fiber, it will keep you feeling full and satisfied without excess calories.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
1
Ingredients
  • 1/2 cup Quinoa
  • 3 oz Cooked Chicken Breast (diced)
  • 1/2 cup Cucumber (diced)
  • 1/2 cup Cherry Tomatoes (halved)
  • 1/4 cup Red Onion (finely chopped)
  • 2 tablespoons Fresh Parsley (chopped)
  • 1 tablespoon Fresh Mint (chopped)
  • 2 tablespoons Lemon Juice
  • 1 tablespoon Olive Oil
  • 1/2 teaspoon Dijon Mustard
  • to taste Salt
  • to taste Black Pepper

Cook the Quinoa

Rinse the quinoa thoroughly under cold water. Combine the quinoa with 1 cup of water in a saucepan. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff with a fork and let it cool slightly.

Prepare the Ingredients

Dice the cooked chicken breast into small pieces. Dice the cucumber, halve the cherry tomatoes, and finely chop the red onion. Chop the fresh parsley and mint.

Make the Dressing

In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, salt, and black pepper.

Assemble the Salad

In a medium bowl, combine the cooked quinoa, diced chicken, cucumber, cherry tomatoes, red onion, parsley, and mint. Pour the lemon-herb dressing over the salad and toss gently to combine. Serve immediately or chill for later.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150-180 kcal<br>Protein: 10-12g<br>Fat: 5-7g<br>Carbohydrates: 15-18g<br>Fiber: 2-3g (These values are estimates and can vary depending on specific ingredients and portion sizes).

Other Important Considerations for Nutrition

This recipe is a great source of lean protein, fiber, and vitamins. To further reduce calories, consider using a lighter dressing or less olive oil. You can also add other vegetables such as bell peppers or zucchini for added nutrients and volume.

← Quinoa Bowl with Roasted Vegetables (Portion Controlled) Quinoa Salad with Roasted Vegetables and Chickpeas →

FAQ

  • Can I make this salad ahead of time?

    Yes, this salad can be made ahead of time. Store it in an airtight container in the refrigerator for up to 3 days. The flavors will meld together even more over time.
  • Can I substitute the chicken with another protein source?

    Absolutely! You can use grilled tofu, chickpeas, or canned tuna as a substitute for the chicken.
  • Is this recipe gluten-free?

    Yes, this recipe is naturally gluten-free as it uses quinoa instead of wheat-based grains.