Kale Quinoa Goat's Cheese Salad with Smoked Chicken Breast
A delicious and nutritious salad that is low in calories and carbohydrates and high in protein, healthy fats and crunchy vegetables.
Ingredients
- 200g (7oz or 4 cups) chopped kale
- 200g (7oz or 1 cup) cooked quinoa
- 200g (7oz or 1.5 cup) sliced, smoked chicken breast
- 100g (3.5oz or 1/2 cup) cooked beetroot, sliced
- 100g (3.5oz or 1/2 cup) soft goat's cheese
- 60g (2.1oz or 1/2 cup) walnuts, coarsely chopped
- 3 tbsp extra virgin olive oil
- 2 tbsp organic apple cider vinegar
- 2 tsp honey/ maple syrup
- 1 tsp Dijon mustard
- 1 minced garlic clove
- A pinch of sea salt and black ground pepper
Instructions
- Mince the garlic and set aside for ten minutes
- Dressing: combine the olive oil, vinegar, mustard, garlic, salt and pepper and mix well
- In a large salad bowl, combine the kale, crumbled goat's cheese, walnuts and salad dressing, stirring well. Plate on 4 plates.
- Top with the beetroot and sliced smoked chicken and serve.
Notes
This is a delicious salad that is packed with nutrients, protein and healthy fats, that can easily be converted to a vegetarian meal by excluding the smoked chicken. One can easily prepare this salad and then take it to work. Quinoa is a great plant source of protein, and is considered a complete protein, containing all the essential amino acids.
Beetroot contains pigments that act as antioxidants that help balance blood pressure and supports the cardiovascular system. Kale contains high amounts of vitamin C, K, iron and calcium and helps with hormone balance. Vitamin K supports the cardiovascular system by preventing arterial calcification.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.2mg (16%)
B2 (Riboflavin) - 0.3mg (32%)
B3 (Niacin) - 1mg (8%)
B5 (Pantothenic Acid) - 0.4mg (9%)
B6 (Pyridoxine) - 0.3mg (22%)
B12 (Cobalamin) - 0µg (2%)
Folate - 70µg (18%)
Vitamin A - 193.6µg (28%)
Vitamin C - 47mg (63%)
Vitamin D - 3.8IU (1%)
Vitamin E - 2.3mg (15%)
Vitamin K - 201.9µg (224%)
Minerals
Calcium - 188.3mg (19%)
Copper - 0.5mg (61%)
Iron - 2.6mg (14%)
Magnesium - 77.4mg (24%)
Manganese - 1.4mg (76%)
Phosphorus - 222.7mg (32%)
Potassium - 345mg (13%)
Selenium - 3.7µg (7%)
Sodium - 341mg (23%)
Zinc - 1.5mg (18%)
% RDI based on an adult female
Nutrition Information:
Yield: 4 Serving Size: 238 (8.9oz)Amount Per Serving: Calories: 421kcalTotal Fat: 27.9gNet Carbohydrates: 15.6gFiber: 5.4gProtein: 24.5g
