Busy Executive Lunch Quinoa Salad with Grilled Chicken

This Busy Executive Lunch Quinoa Salad with Grilled Chicken is a nourishing and vibrant dish designed for those on the go. Combining protein-packed quinoa with juicy grilled chicken and a medley of colorful vegetables, this salad is perfect for a quick lunch that doesn’t compromise on flavor or nutrition. It’s especially suited for busy professionals looking to maintain a healthy lifestyle, making it a fantastic choice for meal prep or a refreshing office lunch.

The flavor profile is a delightful balance of savory and slightly tangy, thanks to a zesty lemon vinaigrette. The textures are equally appealing, with the tender quinoa complementing the grilled chicken’s juiciness, while crunchy vegetables add a refreshing bite.

Prep and Cook Times

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Skill Level: Beginner

Serving Information

• Yield: 4 servings
• Serving Suggestions: Pair with whole-grain pita bread or a light yogurt-based dip for added flavor. A sprinkle of feta cheese or fresh herbs like parsley or cilantro can also enhance the presentation.

Ingredients List

• For the Salad:

  • 1 cup (170g) quinoa, rinsed
  • 2 cups (480ml) water or low-sodium chicken broth
  • 2 boneless, skinless chicken breasts (about 1 pound or 450g)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 1 cup (150g) cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • 1/2 cup (75g) corn (fresh or frozen)
• For the Lemon Vinaigrette:
  • 1/4 cup (60ml) olive oil
  • Juice of 1 lemon (about 2 tablespoons)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey (or maple syrup for vegan option)
  • Salt and pepper, to taste

Substitutions:

• For a vegan version, replace chicken with grilled tofu or chickpeas.
• Use vegetable broth instead of chicken broth for a vegetarian option.
• Swap quinoa for brown rice or farro if preferred.

Equipment List

• Medium saucepan with lid (for cooking quinoa)
• Grill pan or outdoor grill (for grilling chicken)
• Mixing bowl (for salad and vinaigrette)
• Whisk (for mixing the vinaigrette)
• Cutting board and chef’s knife (for chopping vegetables)
• Measuring cups and spoons
• Airtight container (for meal prep/storage)

Step-by-Step Instructions

1. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and water (or broth). Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes until the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.

2. Prepare the Chicken: While the quinoa is cooking, preheat your grill pan or outdoor grill over medium-high heat. Rub the chicken breasts with olive oil, then season both sides with salt and pepper. Grill for about 6-7 minutes per side or until the internal temperature reaches 165°F (75°C). Let the chicken rest for a few minutes before slicing.

3. Chop the Vegetables: While the chicken is grilling, chop the cherry tomatoes, cucumber, red bell pepper, and red onion. If using frozen corn, thaw it under warm water and drain.

4. Make the Vinaigrette: In a mixing bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until emulsified.

5. Assemble the Salad: In a large bowl, combine the cooked quinoa, grilled chicken (sliced), chopped vegetables, and corn. Drizzle with vinaigrette and toss gently to combine.

6. Serve or Store: Serve immediately or store in an airtight container for up to 3 days.

Technique Tips and Troubleshooting

• Grilling Chicken: Ensure your grill is hot enough before adding the chicken to prevent sticking. If you notice it’s difficult to flip, give it a bit more time to sear.
• Cooking Quinoa: Rinsing quinoa before cooking helps remove its natural coating, called saponin, which can taste bitter. If you forget, it’s okay; just make sure to season well.

Plating and Presentation

To serve, spoon the quinoa salad onto plates or into meal prep containers. For an appealing presentation, arrange the sliced chicken on top and garnish with fresh herbs or a sprinkle of feta cheese. A lemon wedge on the side can also add a pop of color and freshness.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm in the microwave for about 1-2 minutes, or enjoy it cold as a refreshing salad.

Variations and Customizations

• Add a handful of baby spinach or arugula for extra greens.
• Include nuts or seeds like sunflower seeds or almonds for added crunch.
• Swap in seasonal vegetables based on availability or preference.

Notes on Ingredients and Equipment

• Fresh ingredients yield the best flavor, especially for the vinaigrette.
• If you don’t have a grill pan, a nonstick skillet works fine for cooking chicken.

Final Touches and Personal Notes

This recipe has become a staple in my weekly meal prep routine due to its ease and versatility. It’s a fantastic way to fuel up during a busy workday without resorting to unhealthy fast food. I encourage you to experiment with different veggies or proteins to make it your own!

If you try this recipe, let me know how it turned out in the comments! I’d love to hear your modifications and tips!

FAQ

1. Can I make this salad ahead of time?
   Yes! This quinoa salad is perfect for meal prep and can be stored in the fridge for up to 3 days.

2. What can I add for extra flavor?
   Fresh herbs like cilantro or parsley, or a sprinkle of feta cheese can enhance the flavor profile.

3. Is this recipe gluten-free?
   Yes, quinoa is naturally gluten-free, making this salad suitable for a gluten-free diet.

4. Can I use leftover chicken?
   Absolutely! Shredded rotisserie chicken or any leftover cooked chicken works great in this salad.

5. How can I make this salad vegetarian?
   Simply omit the chicken and add chickpeas or grilled vegetables for additional protein.