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Mediterranean Chicken, Quinoa & Fresh Herbs

Course Dinner, Lunch, Salad
Cuisine Mediterranean
Keyword Chicken
Dietary Easy
Protein Chicken
Category Featured, Quick Meals, Salad
Difficulty Easy
Member Free
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4

Equipment

  • Frying pan or grill pan
  • Chopping Board
  • Sharp Knife
  • Measuring Cups and Spoons
  • Mixing bowls
  • Whisk

Ingredients

Protein

  • 600 g chicken tenderloins
  • 1 tbsp extra virgin olive oil
  • 1 tsp garlic powder or minced garlic
  • 1 tsp dried oregano
  • 0.5 tsp smoked paprika
  • Salt and pepper

Fibre

  • 1 cup quinoa rinsed

Fresh

  • 1 cup red capsicums roasted, sliced
  • 1 cup cherry tomatoes halved
  • 0.333 cup kalamata olives pitted, chopped
  • 1 cup spinach roughly chopped
  • 0.5 red onion thinly sliced
  • 0.5 cup parsley roughly chopped
  • 0.5 cup basil leaves torn

Dressing

  • 1 lemon juice
  • 1 tbsp white wine vinegar
  • 2 tbsp extra virgin olive oil
  • 1 tsp dijon mustard
  • 0.5 tsp dried oregano or thyme
  • 0.5 tsp pure maple syrup optional
  • Salt and pepper

Instructions

  • Marinate the chicken in olive oil, garlic, oregano, paprika, salt, and pepper. Let marinate for 15 minutes.
    600 g chicken tenderloins, 1 tbsp extra virgin olive oil, 1 tsp garlic powder, 1 tsp dried oregano, 0.5 tsp smoked paprika, Salt and pepper
  • Heat a frying pan or grill pan over medium-high heat. Cook tenderloins for 3–4 minutes per side until golden and just cooked through. Set aside to rest.
  • Combine roasted capsicum, tomatoes, olives, spinach, onion, parsley, and basil in a large bowl.
    1 cup red capsicums, 1 cup cherry tomatoes, 0.333 cup kalamata olives, 1 cup spinach, 0.5 red onion, 0.5 cup parsley, 0.5 cup basil
  • Whisk lemon juice, vinegar, olive oil, mustard, oregano, salt, and pepper until combined.
    1 lemon juice, 1 tbsp white wine vinegar, 2 tbsp extra virgin olive oil, 1 tsp dijon mustard, 0.5 tsp dried oregano, 0.5 tsp pure maple syrup, Salt and pepper
  • Arrange the quinoa in bowls. Spoon the herb salad into each bowl, top with warm sliced chicken, and drizzle generously with dressing.
    1 cup quinoa

Video

Notes

Cooking Tips for Beginners

  • Rest the chicken after cooking to keep it juicy.
  • Rinse quinoa well to remove bitterness.
  • Roast your own capsicum if you prefer, or use jarred for convenience.
  • Add dressing just before serving to keep the salad fresh.

 

Serving Suggestions

  • Crumble feta cheese over the top for extra creaminess.
  • Serve with warm pita bread on the side.
  • Add a dollop of hummus for extra flavour and texture.

 

Make-Ahead or Prepare-Ahead Guidance

  • Marinate the chicken up to 24 hours in advance.
  • Cook quinoa and chop vegetables the day before and store separately.
  • Keep dressing in a jar and drizzle just before serving.

 

Freezer Friendly

  • Chicken can be cooked and frozen in portions for up to 3 months.
  • Quinoa can be frozen in portions for up to 1 month.
  • Fresh salad and dressing should be prepared fresh.

 

Storage Advice

  • Fridge: Store components separately in airtight containers for up to 3 days.
  • Reheating: Chicken and quinoa can be reheated gently in the microwave or served cold.

 

Meal Prep Instructions

  1. Cook and slice the chicken, then portion into containers.
  2. Prepare quinoa and portion.
  3. Chop vegetables and store separately.
  4. Keep dressing in a small container to drizzle when serving.

 

Substitutions

Protein:
  • Swap chicken for grilled halloumi, tofu, or chickpeas for a vegetarian option.
Grains:
  • Use brown rice, couscous, or bulgur instead of quinoa.
Vegetables:
  • Add cucumber, roasted zucchini, or avocado.
Dairy-Free:
  • Omit feta if adding or use dairy-free alternatives.

 

FAQs

  1. Can I use chicken breast instead of tenderloins?
     Yes, simply adjust cooking time as chicken breast may take a little longer to cook through.
  2. Can this be served cold?
     Absolutely! It’s delicious as a cold salad bowl and perfect for lunchboxes.
  3. Can I make this vegetarian?
     Yes, swap the chicken for chickpeas, tofu, or halloumi.

 

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Helpful Hints

  • Double the dressing and keep in the fridge for other salads.
  • Swap fresh herbs based on what’s in season.
  • Add a squeeze of lemon before serving for extra brightness.