Health & Fitness

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A Tasty, Protein-Packed Summer Salad

Asalad can fill an empty stomach for nearly any purpose, from an al fresco snack to a family appetizer. When combined with protein like chicken, it can become a full, nutritious meal all on its own.

If you’re looking for a way to take your salad from snack or side to a savory main course, consider this High-Protein Chicken, Onion and Quinoa Salad with its own from-scratch dressing. Ready in less than 30 minutes, it calls for a handful of everyday ingredients including sauteed onions as a key ingredient for added flavor.

Onions are a natural wonder because of their many “skills.” Onions add abundant flavor to a wide variety of foods with just 45 calories per serving as a source of dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients such as folate, calcium and iron. They’re also rich in heart-healthy nutrients and have been shown to help prevent some cancers.

Visit onions-usa.org for more recipe ideas.

High-Protein Chicken, Onion & Quinoa Salad

Recipe courtesy of the National Onion Association

Prep time: 10 minutes

Cook time: 15 minutes

Servings: 6

To make dressing: In bowl, whisk vinegar, olive oil, lemon juice, honey and Dijon mustard until well combined. Set aside.

In saucepan, bring quinoa and broth to boil. Simmer, covered, 12-15 minutes, or until broth has been absorbed. Cool completely.

In medium skillet, heat canola oil over medium-high heat. Saute onion 3-5 minutes, or until softened and translucent. Remove from heat; cool completely.

In large bowl, toss onion, kale, apple, chicken, salt and pepper with dressing. Stir in cooled quinoa.

Nutritional information per serving: 407 calories, 36.5 g protein, 11.6 g fat, 39 g carbohydrates, 297 mg sodium, 4.2 g fiber. ❚

Source: Family Features

Dressing:

1/4 cup apple cider vinegar 2 TB olive oil 1 TB lemon juice 1 tsp. honey 1 tsp. Dijon mustard

Salad:

1 1/2 cups red quinoa, rinsed 2 1/2 cups vegetable broth 1 tsp. canola oil 1 white onion, sliced 3 cups baby kale 1 red-skinned apple, chopped 2 cups cooked chicken, chopped 1/2 tsp. salt 1/4 tsp. pepper

All About Onions: Did You Know?

Here are some fun facts related to onions, just in time to celebrate National Onion Day on June 27. Find more at onions-usa.org. • Onions are high in Vitamin C and are a good source of dietary fiber and folic acid. • They contain calcium, iron, and have a high protein quality (ratio of mg amino acid/ gram protein. They’re low in sodium and contain no fat. • Onions contain quercetin, a flavonoid (one category of antioxidant compounds). Quercetin helps to eliminate free radicals in the body and to inhibit low-density lipoprotein oxidation (an important reaction in the atherosclerosis and coronary heart disease). • Onions contain organosulfur compounds that may offer unique health benefits.