Mediterranean chicken, quinoa and fresh herby salad
Quick to prepare and packed with fresh flavours, this is the kind of meal that makes healthy eating feel effortless.
Quick to prepare and packed with fresh flavours, this is the kind of meal that makes healthy eating feel effortless. It’s light enough for warmer evenings yet filling enough to keep the whole family satisfied, all with minimal fuss on a busy weeknight.
Ingredients
600g chicken tenderloins
1 tbsp extra virgin olive oil
1 tsp garlic powder or minced garlic
1 tsp dried oregano
½ tsp smoked paprika
salt and pepper
1 cup quinoa, rinsed
HERBY SALAD
1 cup store-bought roasted red capsicums, sliced
1 cup cherry tomatoes, halved
⅓ cup kalamata olives, pitted, chopped
1 cup spinach, roughly chopped
½ red onion, thinly sliced
½ cup parsley, roughly chopped
½ cup basil leaves, torn
LEMON AND HERB DRESSING
1 tbsp lemon juice
1 tbsp white wine vinegar
2 tbsp extra virgin olive oil
1 tsp Dijon mustard
½ tsp dried oregano or thyme
salt and pepper
Method
Step 1
Combine the olive oil, garlic, oregano, paprika, salt, and pepper in a medium bowl. Add the chicken and allow it to marinate for 15 minutes.
Step 2
Heat a frying pan or grill pan over medium-high heat. Cook the chicken for 3-4 minutes on each side until golden and just cooked through. Set aside to rest.
Step 3
Rinse the quinoa under cold water, then drain. Add the quinoa and 500ml water to a medium saucepan. Bring to a boil, then reduce the heat to a simmer, cover, and cook for about 15 minutes until all the water is absorbed and the quinoa is tender. Remove from the heat and let it sit for a few minutes before fluffing with a fork.
Step 4
Combine the roasted capsicum, tomatoes, olives, spinach, onion, parsley, and basil in a large bowl.
Step 5
To make the lemon and herb dressing, whisk the lemon juice, vinegar, olive oil, mustard, oregano, salt and pepper in a small bowl until well combined.
Step 6
Arrange the quinoa in bowls. Spoon the herby salad into each bowl, top with warm sliced chicken, and drizzle generously with dressing.
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Sarah Pound is a nutritionist, author of the cookbook 'Wholesome by Sarah', and a recipe columnist for Good Food.
