piri-piri Chicken in a basil quinoa salad
Quinoa has slightly higher protein levels than other grains and is a complete protein, with all amino acids present making it an ideal vegetarian choice. This dish is designed to provide lots of fresh basil, rich in ellagic acid.
If you are planning a long walk or trek, this is your ideal carb-filler for before or after your walk. Muscles repair after walking and need both carb and protein.
One serving : 6 Carb Calories: 116
Servings: 4 servings
One serving
| Fibre | Protein | Carbohydrate | Fat |
|---|---|---|---|
| 1.5g | 17g | 6g | 2g |
Ingredients
80g of quinoa (20g x 4)
1 chicken stock cube
200g, 2 small free-range chicken breasts
Piri-piri spice or plain dried chilli spice
50g, Half a red pepper
50g, Half a green pepper
40g, 1 small red onion
A large handful of fresh basil leaves- left whole
Method
Cook the quinoa in the chicken stock water, with the water just covering the grain. Usually 15 minutes, with the grain retaining a little bite, and soaking up all the stock water. Add a little more water during the cooking if it looks dry.
Grill or bake the chicken, sprinkling piri-piri spice over the chicken – cooking time 20 minutes or until cooked. Chop it into bite chunks when cooked. If you are using the smoked mackerel, just remove the skin and flake up the fish.
Chop the onion and peppers into small dice sizes and add the cooked moist quinoa, fresh basil and chicken/mackerel.
Season with black pepper – no salt as the stock cube is already salted
When cool, cover the bowl with cling-film and refrigerate.
