A Tasty, Protein-Packed Summer Salad

A salad can fill an empty stomach for nearly any purpose, from an al fresco snack to a family appetizer. When combined with protein like chicken, it can become a full, nutritious meal all on its own.

If you’re looking for a way to take your salad from snack or side to a savory main course, consider this High-Protein Chicken, Onion and Quinoa Salad with its own from-scratch dressing. Ready in less than 30 minutes, it calls for a handful of everyday ingredients including sauteed onions as a key ingredient for added flavor.

Onions are a natural wonder because of their many “skills.” Onions add abundant flavor to a wide variety of foods with just 45 calories per serving as a source of dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients such as folate, calcium and iron. They’re also rich in heart-healthy nutrients and have been shown to help prevent some cancers.

Visit onions-usa.org for more recipe ideas.

High-Protein Chicken, Onion & Quinoa Salad

If you’re looking for a way to take your salad from snack or side to a savory main course, consider this High-Protein Chicken, Onion and Quinoa Salad with its own from-scratch dressing.
Prep Time 10 mins
Cook Time 15 mins
Servings 6 People

Ingredients
  

Dressing

  • 1/4 Cup Apple Cider Vinegar
  • 2 Tb Olive Oil
  • 1 Tb Lemon Juice
  • 1 Tsp Honey
  • 1 Tsp. Dijon Mustard

Salad

  • 1 1/2 Cups Red Quinoa Rinsed
  • 2 1/2 Cups Vegetable Broth
  • 1 Tsp Canola Oil
  • 1 White Onion Sliced
  • 3 Cups Baby Kale
  • 1 Red-Skinned Apple Chopped
  • 2 Cups Cooked Chicken Chopped
  • 1/2 Tsp Salt
  • 1/4 Tsp Pepper

Instructions
 

  • To make dressing: In bowl, whisk vinegar, olive oil, lemon juice, honey and Dijon mustard until well combined. Set aside.
  • In saucepan, bring quinoa and broth to boil. Simmer, covered, 12-15 minutes, or until broth has been absorbed. Cool completely.
  • In medium skillet, heat canola oil over medium-high heat. Saute onion 3-5 minutes, or until softened and translucent. Remove from heat; cool completely.
  • In large bowl, toss onion, kale, apple, chicken, salt and pepper with dressing. Stir in cooled quinoa.

Notes

Recipe courtesy of the National Onion Association
Source: Family Features