May 4, 2020
Grilled Chicken with Quinoa Greek Salad
A light dish of grilled chicken fillets and authentic salad with kalamata olives, feta cheese, tomato and mint.
Ingredients
- 225g quinoa
- 25g butter
- 1 red chilli, finely chopped
- 1 garlic clove, crushed
- 400g chicken mini fillets
- 1 ½ tbsp extra-virgin olive oil
- 300g vine tomato, roughly chopped
- Handful pitted black kalamata olive
- 1 red onion, finely sliced
- 100g feta cheese, crumbled
- Small bunch mint leaves, chopped
- Juice and zest 1⁄2 lemon
Method
- Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
- Meanwhile, mix the butter, chilli and garlic into a paste. Toss the chicken fillets in 2 tsp of the olive oil with some seasoning. Lay in a hot griddle pan and cook for 3-4 mins each side or until cooked through. Transfer to a plate, dot with the spicy butter and set aside to melt.
- Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well.
Notes
Serve with the chicken fillets on top, drizzled with any buttery chicken juices.
Ingredients 1 tsp smoked paprika 1 tsp ground cumin 1 tsp dried oregano leaves 1/4 tsp dried c hilli flakes 2 (about 500g) chicken breast fillets, halved horizontally 1 tbsp extra virgin olive oil 2 small zucchini, sliced 175g mini capsicums, deseeded, halved 1 tbsp no-added-salt tomato paste 400g can cherry tomatoes 2 tsp white balsamic condiment 140g (2/3 cup) wholemeal couscous 160ml (2⁄3 cup) boiling water 250g green beans, steamed, halved lengthways Lime wedges, to serve Instructions Step 1 Combine paprika, cumin, oregano and chilli. Sprinkle spice mixture over the chicken. Step 2 Heat half the oil in a large non-stick frying pan over high heat. Cook the zucchini for 1-2 minutes each side or until golden. Transfer to plate. Add chicken to pan and cook for 2-3 minutes each side or until browned and almost cooked through. Transfer to a plate. Step 3 Heat remaining oil in pan over medium heat. Add capsicum. Cook, stirring, for 2 minutes or until begins to soften. Stir through tomato paste. Add tomatoes and 125ml (1 ⁄2 cup) water. Bring to the boil. Reduce heat to low. Simmer for 6-7 minutes or until slightly reduced. Add chicken, zucchini and balsamic. Simmer for 5 minutes or until chicken is cooked through. Step 4 Meanwhile, combine the couscous and boiling water in a heatproof bowl. Cover and set aside for 3-4 minutes to absorb. Fluff with a fork. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 20 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g
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Ingredients 450g salmon fillet ½ teaspoon salt, divided ¼ teaspoon ground pepper 30g string beans (green, yellow, or a mix), trimmed and cut into 1-inch pieces 1 ¾ cups water ¾ cup quinoa (red, white, or tricolored), rinsed 3 tablespoons lemon juice 2 tablespoons olive oil 1 clove garlic, minced 2 teaspoons chopped fresh oregano, plus more for garnish, or 1/2 tsp. dried 1 medium tomato, seeded and chopped ¼ cup crumbled feta cheese ¼ cup pitted Kalamata olives, halved or sliced Instructions Preheat oven to 400 degrees F. Line a large baking sheet with foil. Place salmon filet on the prepared baking sheet and sprinkle with 1/8 tsp. salt and pepper. Bake until the salmon is no longer opaque in the center and flakes easily with a fork, 20 to 25 minutes. Let rest for 5 minutes, then flake the salmon into bite-size pieces (discard the skin). Meanwhile, bring 1 inch of water to a boil in a medium saucepan fitted with a steamer basket. Add 8 ounces beans; cover and cook until tender-crisp, about 5 minutes. Rinse the beans under cold water, drain well, and set aside. Combine 1 ¾ water, ¾ quinoa, and 1/8 tsp. salt in the saucepan; bring to a boil. Reduce heat to low, cover, and simmer until the quinoa is tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork. Whisk 3 tablespoons lemon juice, 2 tablespoons oil, 1 clove minced garlic, 2 teaspoons chopped oregano, and the remaining 1/4 tsp. salt in a small bowl. To serve, divide the quinoa among 4 dinner bowls. Arrange the salmon, beans, tomato, feta, and olives over the quinoa. Drizzle with the dressing and garnish with more fresh oregano, if desired. Nutrition and Cooking Times Serves: 4 | Prep time: 30 minutes | Cook time: 15 minutes | Total time: 45 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g