lunchomnivoreMediterranean

FODMAP-Friendly Chicken Caesar Salad with Quinoa Tabbouleh

Name: FODMAP-Friendly Chicken Caesar Salad with Quinoa Tabbouleh
Total time: 25 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 cup quinoa; 2 cups water; 600 g chicken breast; 1 tsp salt; 0.5 tsp black pepper; 3 tbsp mayonnaise; 1 tbsp garlic-infused olive oil; 1 tbsp lemon juice; 2 fillets anchovy fillets; 2 tbsp grated parmesan; 1 tsp Dijon mustard; 1 medium cucumber; 2 medium tomatoes; 1 cup fresh parsley; 0.25 cup fresh mint; 2 tbsp olive oil; 12 cups romaine lettuce; 120 g shaved parmesan

25 min 4 servings

A light, protein-packed lunch featuring a FODMAP-friendly Chicken Caesar Salad paired with a refreshing Quinoa Tabbouleh. This meal balances lean protein, healthy fats, and low-GI carbohydrates for sustained energy.

Ingredients

1 cup quinoa
2 cups water
600 g chicken breast
1 tsp salt
0.5 tsp black pepper
3 tbsp mayonnaise
1 tbsp garlic-infused olive oil
1 tbsp lemon juice
2 fillets anchovy fillets
2 tbsp grated parmesan
1 tsp Dijon mustard
1 medium cucumber
2 medium tomatoes
1 cup fresh parsley
0.25 cup fresh mint
2 tbsp olive oil
12 cups romaine lettuce
120 g shaved parmesan

Instructions

1Rinse quinoa under cold water to remove bitterness. In a medium saucepan, bring water to a boil, add quinoa, reduce to a simmer, and cook for 15 minutes or until the grains are fluffy and water is absorbed. Fluff with a fork and set aside to cool.
2Season chicken breasts evenly with salt and pepper. Heat a grill pan or outdoor grill to medium-high heat (about 200°C). Grill chicken for 6-7 minutes per side, or until internal temperature reaches 74°C and juices run clear. Remove from heat, cover loosely with foil, and let rest for 5 minutes.
3In a small bowl, mash anchovy fillets with a fork until they form a paste. Add mayonnaise, garlic-infused olive oil, lemon juice, grated parmesan, and Dijon mustard. Whisk until smooth and creamy, then season with salt and pepper to taste.
4Finely dice cucumber and tomatoes, removing seeds to reduce moisture. Chop parsley and mint finely. In a large bowl, combine cooled quinoa with cucumber, tomatoes, herbs, lemon juice, olive oil, and salt. Mix well to combine flavors.
5Chop romaine lettuce into bite-sized pieces and place in a large mixing bowl. Drizzle half of the prepared dressing over the lettuce and toss to coat evenly. Slice rested chicken into thin strips. Divide dressed lettuce among serving plates, top with chicken slices, and sprinkle with shaved parmesan. Drizzle with additional dressing if desired.

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