(Recipe) Quinoa and Chicken Salad – Video Demo

Stina Rios, Assistant Chef at Aurora Medical Center – Kenosha, and Brooke Moershfelder, Registered Dietitian at Aurora Sinai Medical Center, explain how you can make an enjoyable Quinoa and Chicken Salad.

Quinoa is a popular, healthy food that’s gluten-free and high in protein and fiber. It also has plenty of healthful antioxidants and lots of good-for-you nutrients. Its low glycemic index helps with blood sugar control. And aside from all that, it’s good!


Ingredients

3 ounces dried cranberries
½ cup diced celery
1 tablespoon olive oil
½ cup carrots, diced
½ cup red onion, diced
1½ tablespoons garlic, minced
2 teaspoons cumin
½ teaspoon kosher salt
1 cup quinoa
2 cups water
2 tablespoons red vinegar
2 tablespoons mint leaves, chiffonade
6 cups baby spinach
6 chicken breasts – 4 ounces each, cooked

Directions

  1. Grill chicken to internal temperature of 165˚ F; keep hot for service.
  2. Heat 3 tablespoons olive oil in a wide skillet over medium-high heat.
  3. Sauté carrots, red onion, garlic, cumin and salt for 2 minutes.
  4. Stir in quinoa.
  5. Slowly add 2 cups water, being careful of hot steam.
  6. Reduce heat to simmer, cover and cook for 15 minutes or until water is evaporated and quinoa is cooked.
  7. Stir in cranberries, vinegar and mint.
  8. Arrange spinach on plates and top with warm quinoa and sliced chicken.

Nutritional Information

Yields 6 servings
Calories 361
Total fat 12 grams
Trans fats 0
Sodium 328 milligrams

So Long, White Rice … Hello Whole Grains

What Exactly Is a Whole Grain?

Whole grain means just that – it’s the complete grain. The health benefits of whole grain come from all three parts of the grain – the bran, the germ and the endosperm. With whole grain, the whole is truly better than the sum of the parts. Individual nutrients in whole grain foods each offer important health benefits. Working together in the “whole” food, they perform powerful ways to protect your health.

What Are the Health Benefits?

Whole grains contain nutrients such as B vitamins, vitamin E, iron, magnesium, fiber, protein, antioxidants and phytochemicals (naturally occurring plant chemicals). Studies show that regular consumption of whole grains can lower the risk of heart disease, stroke, Type 2 diabetes and certain cancers. They also play a role in weight management and gastrointestinal health.

How Much Fiber Do I Need Every Day?

The dietary guidelines for Americans recommend at least 48 grams of whole grain daily. Unfortunately, 95% of Americans do not eat enough whole grain. The good news is that adding whole grain to your diet is easy.

How can I eat more whole grains?

  • Start your day with ready-to-eat breakfast cereals made with whole grain, or try oatmeal.
  • Try less common whole grains such as barley, bulgur, wheat berries, quinoa and whole-wheat couscous as sides or in casseroles, stuffing and salads.
  • Substitute brown rice, wild rice or bulgur for white rice.
  • Choose whole-wheat flour or corn tortillas to make quesadillas, tacos and burritos.
  • Stir brown rice, buckwheat, steel-cut oats and quinoa into soups or rice pilaf.
  • Add cooked whole grains into green salads.
  • Mix whole-grain cereal bits into your trail mix.
  • Try whole grains like bulgur or wild rice in place of lettuce as a base for salads.

What Is a Serving?

  • ½ cup cooked brown rice
  • ½ cup cooked 100% whole-grain pasta
  • ½ cup cooked oatmeal
  • 1 slice 100% whole-grain bread
  • 1 very small (1 ounce) whole-grain muffin
  • 1 cup 100% whole-grain, ready-to-eat cereal

Meet the Author

Brooke Moersfelder, RD CD is a registered dietitian at Aurora Sinai Medical Center in Milwaukee, WI.

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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