Skip to main content
Eat well

Quinoa, chicken and courgette salad

This appetizing, lemon-scented quinoa salad can be served hot or cold and creates a perfect main meal for one

Quinoa chicken and courgette salad

Meal type: Salad, Main meal

Serves: 2

Preparation time: 20 minutes

Cooking time: 15 minutes

  1. Preheat oven to 200ºC/180ºC fan/gas mark 6. Cook Quinoa according to packet instructions (simmering time will be about 15 minutes). Drain well; transfer to a bowl, keep warm and set aside.
  2. Meanwhile, place cherry tomatoes in a small ovenproof dish; season with black pepper. Bake in oven for 8–10 minutes or until lightly roasted and just beginning to soften. Remove from oven; keep warm.
  3. In the meantime, heat rapeseed oil in a small, non-stick wok or frying pan. Add red chilli; stir-fry over a medium-high heat for 30 seconds. Add chicken; stir-fry for 3–4 minutes or until sealed all over. Add courgette slices and spring onions; stir-fry for a further 4–5 minutes or until chicken and courgettes are cooked and tender.
  4. Remove pan from heat. Add stir-fried mixture to cooked Quinoa, along with baked cherry tomatoes, lemon zest and lemon juice; toss to mix. Season to taste with black pepper; serve immediately on its own or with a mixed leaf salad.

Nutritional Information

Each Portion Contains:

Energy 1865kJ 444kcal 22%
Carbs 33.6g -
Fat 18g Medium 26%
Saturates 2.2g Low 11%
Sugar 8.8g Low 10%

% = an adult's reference intake

Tried this at home?

Have you given this recipe a go? Send us an email with your feedback, tips, and photos for a chance to be featured in the next issue of Heart Matters Magazine.

Ingredients

55g (2oz) Quinoa

85g (3oz) cherry tomatoes, halved

Freshly ground black pepper, to taste

1 tbsp rapeseed oil

1 small fresh red chilli, deseeded and finely chopped

115g (4oz) skinless boneless chicken thigh fillets, cut into strips

1 small courgette (about 140g/5oz unprepared weight), thinly sliced

3 spring onions, chopped

1/4–1/2 tsp finely grated lemon zest

1–2 tsp freshly squeezed lemon juice

Related Recipes

See more recipes
Three-bean pasta twist salad

Three-bean pasta twist salad

A substantial salad, equally good as a barbecue accompaniment or for a packed lunch. Use chopped fresh basil and basil sprigs in place of coriander.

Try this recipe
Roasted vegetable and chick pea salad

Roasted vegetable and chick pea salad

Make this healthy and delicious salad for lunch or dinner. Perfect as a side dish or as main served with cous cous, or boiled rice.

Try this recipe
Summer rolls

Summer rolls recipe

Our summer rolls are filled with vermicelli noodles, prawns, and fresh veggies – and accompanied by a healthy dipping sauce. Get the recipe now.

Try this recipe
See more recipes
To find out more, or to support British Heart Foundation’s work, please visit www.bhf.org.uk. You can speak to one of our cardiac nurses by calling our helpline on 0808 802 1234 (freephone), Monday to Friday, 9am to 5pm. For general customer service enquiries, please call 0300 330 3322, Monday to Friday, 9am to 5pm.

British Heart Foundation is a registered Charity No. 225971. Registered as a Company limited by guarantee in England & Wales No. 699547. Registered office at Greater London House, 180 Hampstead Road, London NW1 7AW. Registered as a Charity in Scotland No. SC039426