Broccoli Hen Salad

In search of a scrumptious and straightforward recipe? Do that Broccoli Hen Salad! It’s good for Summer time, or anytime you’re searching for crisp greens, and quick meals you’ll be able to eat chilly.

This straightforward dish is filled with nourishing substances like apples, cranberries and quinoa, with a tangy honey dijon French dressing AND it serves up 30 grams of protein. If you happen to’re searching for a vegetarian model with tempeh, click on right here.

I’ve been making it my focus this month so as to add in additional cruciferous greens like broccoli, cabbage, kale and cauliflower. Not solely are they scrumptious, they’re excessive in fiber to assist digestion, are an incredible supply of vitamin Ok, which helps blood and bone well being (1), and so they comprise useful sulfur compounds that assist metabolize estrogen within the intestine and liver (2).

Broccoli is excessive in antioxidants and has been proven to assist management blood sugar points (3) in addition to blood strain and will shield towards totally different types of most cancers (4). There are such a lot of superior causes to incorporate extra of it in your food plan!

This salad is tremendous simple to place collectively and is ideal to carry to a gathering or for a fast dinner at house. There are many variations you’ll be able to attempt relying in your preferences and what’s in season. Let me understand how you prefer it!

Broccoli Hen Salad

Yield: 6 servings

You have to: baking sheet, small pot, massive mixing bowl, whisk, grater, measuring spoons and cups, knife, chopping board

Key: T=Tablespoon; tsp=teaspoon

Components:

1 cup quinoa, rinsed
1 lb rooster breast
salt and pepper
1 lemon, juice and zest
1/4 cup olive oil
1/4 cup Dijon mustard
3 T honey
3 T apple cider vinegar
1 massive bunch broccoli (about 1½ kilos)
1 medium apple
1/2 cup dried cranberries
4 oz goat cheese, feta or cheese of your alternative (elective)

Instructions:

Preheat oven to 350. Slice rooster into small, even sized items and organize on a baking sheet. Sprinkle with salt and pepper, and bake for 20 minutes.
Whenever you’ve acquired the rooster within the oven, cook dinner quinoa on stovetop, in response to package deal instructions.
Whereas the rooster is baking and the quinoa is cooking, make dressing. In a big mixing bowl, grate the zest of lemon, after which minimize lemon in half so as to add the juice. Add the olive oil, mustard, honey and apple cider vinegar and whisk to mix. Season with salt and pepper to style.
Peel off the stem of the broccoli and trim any dry ends. Finely chop the broccoli and add it to the dressing. Core and chop apple to small items, and mix it with the broccoli combination.
Add the cooked quinoa and cooked rooster (you’ll be able to chop it up extra finely if desired) to the broccoli and apple combination, and toss to mix. Add cranberries and cheese.
Combine every thing collectively and serve. Retailer refrigerated.

Vitamin Details

Serving Dimension: 1 portion

Servings per Recipe: 6

Energy per Serving: 475 energy

Protein: 30 grams

Carbohydrates: 49 grams

Fats: 18 grams

I hope you get pleasure from this recipe! Let me know within the feedback beneath in the event you made it and what you thought!

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References:

DiNicolantonio, James J et al. “The well being advantages of vitamin Ok.” Open coronary heart vol. 2,1 e000300. 6 Oct. 2015, doi:10.1136/openhrt-2015-000300 Internet. https://pmc.ncbi.nlm.nih.gov/articles/PMC4600246/
Jay H. Fowke, Christopher Longcope, James R. Hebert; Brassica Vegetable Consumption Shifts Estrogen Metabolism in Wholesome Postmenopausal Ladies¹. Most cancers Epidemiol Biomarkers Prev 1 August 2000; 9 (8): 773–779. Internet. https://aacrjournals.org/cebp/article/9/8/773/179852/Brassica-Vegetable-Consumption-Shifts-Estrogen
Bahadoran, Zahra et al. “Impact of broccoli sprouts on insulin resistance in sort 2 diabetic sufferers: a randomized double-blind scientific trial.” Worldwide journal of meals sciences and vitamin vol. 63,7 (2012): 767-71. doi:10.3109/09637486.2012.665043. Internet. https://pubmed.ncbi.nlm.nih.gov/22537070/
Higdon, Jane V et al. “Cruciferous greens and human most cancers threat: epidemiologic proof and mechanistic foundation.” Pharmacological analysis vol. 55,3 (2007): 224-36. doi:10.1016/j.phrs.2007.01.009. Internet. https://pmc.ncbi.nlm.nih.gov/articles/PMC2737735/