11/10/2024
Looking for a HEALTHY SALAD for MOM & BABY?
Quinoa Salad with Grilled Chicken, Avocado, and Corn
Ingredients:
•1 cup quinoa, rinsed (rich in protein, fiber, and essential nutrients)
•2 cups water or low-sodium vegetable broth (for cooking the quinoa)
•2 boneless, skinless chicken breasts (high in lean protein)
•1 avocado, diced (provides healthy fats and folate)
•1 cup cherry tomatoes, halved (good source of vitamin C)
•1/2 cucumber, diced (hydrating and packed with vitamins)
•1/4 cup red onion, finely chopped (adds flavor and antioxidants)
•1 cup cooked corn kernels (fresh, frozen, or canned) (adds fiber, folate, and antioxidants)
•1/4 cup feta cheese (optional, adds calcium, but omit if avoiding unpasteurized cheeses)
•1/4 cup fresh parsley or cilantro, chopped (adds fresh flavor and vitamins)
•2 tbsp olive oil (healthy fats)
•1 tbsp lemon juice (vitamin C and flavor)
•Salt and pepper, to taste
•1 tsp paprika (optional, for seasoning the chicken)
•1 tsp garlic powder (optional, for seasoning the chicken)
Instructions:
1. Cook the quinoa:
In a medium saucepan, combine quinoa and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed and the quinoa is fluffy. Let it cool slightly.
2. Grill the chicken:
Season the chicken breasts with olive oil, paprika, garlic powder, salt, and pepper. Grill them over medium heat for 6-8 minutes on each side, or until fully cooked. Let them rest for a few minutes before slicing.
3. Prepare the salad:
In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, corn, avocado, and herbs (parsley or cilantro). Gently toss together.
4. Make the dressing:
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the quinoa salad and toss to combine.
5. Assemble the dish:
Add the sliced grilled chicken on top of the quinoa salad. Sprinkle with feta cheese if using.
6. Serve:
Serve immediately or store in the refrigerator for up to 2 days.
Nutritional Benefits:
•Quinoa provides essential amino acids, fiber, iron, and magnesium, which are important for a pregnant mom’s energy levels and baby’s development.
•Avocado adds healthy fats that support brain development in the baby.
•Chicken is a great source of lean protein for muscle growth and tissue repair.
•Corn is rich in fiber, folate, and antioxidants like lutein and zeaxanthin, which help with digestion and promote eye health.
•Tomatoes and lemon juice provide vitamin C, which aids in iron absorption.
This salad is a complete, nutrient-dense meal that supports both the mom’s health and the baby’s growth, with the added benefit of corn for extra fiber and essential nutrients. Enjoy!
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