Desserts
Quinoa Avocado Chicken Breast Salad
This Quinoa, Avocado & Chicken Breast Salad combines high-quality protein, healthy fats, and low-glycemic carbs with a delightful texture – tender juicy chicken, creamy avocado, chewy quinoa, and sweet-tangy cherry tomatoes, all tossed in a lemon-olive oil dressing. It’s perfect as a light lunch or post-workout meal, offering strong satiety without spiking blood sugar.
Main Ingredients
- Chicken breast 150g
- Tri-color quinoa 50g
- Ripe avocado 1 pc
- Cherry tomatoes 8 pcs
- Mixed lettuce leaves 50g
- Extra virgin olive oil 15ml
- Lemon juice 10ml
- Sea salt 2g
- Freshly ground black pepper 1g
- Honey 5ml
- Fresh parsley, chopped To taste
Steps
Rinse 50g quinoa under running water 3 times to remove saponins. Bring 100ml water to boil, add quinoa, reduce to low heat, cover and simmer for 12‑15 min until water absorbed and germ rings appear. Remove from heat, let stand 5 min, fluff with a fork and cool.Slice breast horizontally into two 1.5cm thick pieces. Season both sides with salt and pepper, rest for 10 min.
Heat a non‑stick skillet over medium‑low heat with a thin brush of olive oil. Cook chicken 4‑5 min per side until golden and internal temp reaches 74°C. Rest 3 min, then slice thickly.
Halve and pit avocado, peel and cut into crescent slices. Halve cherry tomatoes. Wash and dry lettuce, tear into bite‑sized pieces.
Whisk together 15ml olive oil, 10ml lemon juice, 5ml honey (if using), 1g salt and pepper until emulsified.
In a large bowl, combine lettuce, quinoa, tomatoes, avocado and chicken. Drizzle with dressing, sprinkle parsley, toss gently and serve.
TCM Notes
Chicken breast: Lean protein, rich in niacin and vitamin B6, supports muscle repair and energy metabolism. Quinoa: Complete protein (all 9 essential amino acids), high dietary fiber (~2.8g per 100g cooked), promotes gut health and prolonged fullness. Avocado: Monounsaturated fats (oleic acid) help lower LDL cholesterol; abundant vitamin E and potassium (~975mg per fruit) aid blood pressure regulation. Fitness enthusiasts (muscle building or maintenance) People with elevated blood sugar or diabetes (quinoa GI ≈53) Desk workers (anti‑inflammatory, high‑fiber ingredients) Transitioning vegetarians (omit chicken, add chickpeas)
Suitable for：Fitness enthusiasts (muscle building or maintenance) People with elevated blood sugar or diabetes (quinoa GI ≈53) Desk workers (anti‑inflammatory, high‑fiber ingredients) Transitioning vegetarians (omit chicken, add chickpeas)
Not suitable for：Those allergic to avocado or olive oil Individuals with severe renal impairment (potassium restriction – consult a doctor) Acute gastroenteritis or diarrhea (high fiber may aggravate symptoms)
