Are Salad Days Here Again?

 

Now I don’t want to tempt fate by posting a salad recipe but I think we have finally turned the corner in the UK and can look forward to some sunnier and warmer days ahead.  I’m happy to shrug off the winter layers of clothes and consider dining alfresco and I’m delighted to have the option to take my lunch off to the park and catch a few rays whilst there!  I’m keeping my fingers crossed the mercury continues to rise in the coming days and weeks and that this sunshine continues.

 

So today I am posting a salad recipe that I will be packing into my bariatric bento lunch box since it travels well, but it would be equally well-received as a main meal offering for a healthy lunch or light supper too within the confines of home.

 

It’s not a hard and fast recipe – you could use watercress or rocket instead of the baby spinach leaves in the salad if preferred,  and as a change from quinoa (great for protein by the way)  you might like to use couscous or bulghur wheat, but if you haven’t tried it already now here’s a great chance.

 

This recipe does contain raw ingredients that need a good deal of chewing – if you’re an early post-op patient then you might prefer to leave until a few months further out before trying – if not remember the bariatric mantra of chew, chew and then chew some more!

 

CHICKEN, QUINOA AND APPLE SALAD

Ingredients

METRIC/US

100 g/1/2 cup dry quinoa

300 ml/11/4 cups vegetable stock/bouillon

2 crisp apples (I used new season South African fuji but Granny Smiths would also be good if you prefer a green variety), cored and sliced

2 celery sticks/stalks, sliced

100 g/4 oz seedless red grapes, halved

50 g/1/3 cup seedless/seeded raisins

2 skinless and boneless cooked chicken breasts

2 handfuls fresh baby spinach leaves

5 tbsp fat-free French dressing

mint leaves, to garnish

 

METHOD

1.  Rinse the quinoa in cold water, drain well and place in a pan with the stock/bouillon. Bring to the boil then simmer for about 20 minutes (or according to the packet instructions), by which time the grains will have swollen and cooked tender. Drain and rinse with cold water, drain again thoroughly then place in a bowl.

2.  Add the apple, celery, grapes and raisins. Tear the chicken into bite-size pieces and add with the spinach leaves and dressing. Toss well to mix.

3.  Divide between serving plates and garnish with mint sprigs to serve.

 

SERVES 4

WLS PORTION: 1/2-1

 

CALORIES PER PORTION: 295

PROTEIN: 27.4g

CARBOHYDRATE: 39.1g

FAT: 3.2g