Grilled Chicken with Flaxseed Pesto and Quinoa Salad
Ingredients:
For the chicken:
4 boneless, skinless chicken breasts
2 tablespoons olive oil
Salt and pepper to taste
For the flaxseed pesto:
2 cups fresh basil leaves
1/4 cup flaxseeds
2 cloves garlic
1/4 cup grated Parmesan cheese
1/4 cup extra virgin olive oil
Salt and pepper to taste
For the quinoa salad:
1 cup quinoa, rinsed
2 cups water or chicken broth
1 cucumber, diced
1 bell pepper, diced (any color you prefer)
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup chopped fresh parsley
Juice of 1 lemon
2 tablespoons extra virgin olive oil
Salt and pepper to taste
Instructions:
Prepare the chicken:
Preheat your grill to medium-high heat.
Brush the chicken breasts with olive oil and season with salt and pepper.
Grill the chicken for about 6-8 minutes on each side, or until cooked through. Remove from the grill and let it rest while you prepare the pesto and salad.
Make the flaxseed pesto:
In a food processor, combine basil leaves, flaxseeds, garlic, and Parmesan cheese.
Pulse until finely chopped.
With the food processor running, slowly drizzle in the olive oil until the pesto reaches your desired consistency.
Season with salt and pepper to taste.
Prepare the quinoa salad:
In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until quinoa is cooked and liquid is absorbed.
Fluff the quinoa with a fork and let it cool to room temperature.
In a large bowl, combine the cooked quinoa, diced cucumber, bell pepper, cherry tomatoes, red onion, and parsley.
In a small bowl, whisk together lemon juice and olive oil. Pour over the quinoa salad and toss to combine. Season with salt and pepper to taste.
Serve:
Slice the grilled chicken breasts and arrange them on a serving platter.
Drizzle the flaxseed pesto over the chicken.
Serve with the quinoa salad on the side.
NUTRITION INFORMATION
Here's an approximate nutrition breakdown for the quinoa salad portion of the meal per serving:
Calories: Around 250-300 calories per serving
Protein: Approximately 8-10 grams
Carbohydrates: Roughly 30-35 grams
Fat: About 10-12 grams
Fiber: Around 5-7 grams
Please note that these values can vary based on specific ingredients used and portion sizes. To get the most accurate nutritional information, you may want to input the exact quantities of each ingredient into a nutrition calculator or app.
This dish is packed with cancer-fighting ingredients like flaxseeds, which are rich in omega-3 fatty acids and lignans, and a variety of colorful vegetables that provide essential vitamins, minerals, and antioxidants. Enjoy your nutritious and delicious meal!