Walnut Crusted Chicken with Quinoa Salad

Recipe is contributed by Ms Alyssa Chee, former Dietitian at the Singapore Heart Foundation

Serves: 4

Ingredients:
Chicken

• Dijon mustard, 1 tbsp
• Garlic, minced, 1 clove
• Lemon juice, 1 tsp
• Fresh/dried rosemary, chopped, 1 tsp
• Honey, 1 tsp
• Lower-sodium salt (Optional), ½ tsp
• Unsalted walnuts, finely chopped, 5 tbsp
• Olive oil, 1 tsp
• Skinless chicken breast, 4 pcs

Salad dressing

• Olive oil, 1 tbsp
• Balsamic vinegar, 1 tbsp
• Lower-sodium salt (Optional), ½ tsp
• Black pepper, ½ tsp

Salad

• Raw quinoa, ¼ cup
• Water, 1 cup
• Onion, thinly sliced, ½
• Cherry tomatoes, halved, ½ cup
• Medium cucumber, cut into small cubes

Method
Chicken

1. Preheat the oven to 190°C.
2. Combine the mustard, garlic, lemon juice, rosemary, honey and salt in a bowl to form a paste.
3. In another bowl, combine the walnuts and olive oil.
4. Line a baking tray with baking paper.
5. Place the chicken breasts on the baking sheet. Spread the mustard mixture over the chicken breasts and sprinkle with the walnut mixture, pressing to adhere.
6. Bake for about 15-20 minutes until the chicken breasts are cooked through (baking time depends on thickness of the chicken).
7. Remove from heat and set aside.

Salad dressing

8. Combine ingredients for salad dressing in a small glass jar. Shake to mix well and then set aside.

Salad

9. Bring water to a boil and then add quinoa. Simmer quinoa for about 12 to 15 minutes till soft. Drain and spread onto a tray to allow quinoa to cool and dry.
10. In a bowl, combine onions, tomatoes, cucumber, quinoa and dressing. Toss to mix well.

To serve

11. Place the chicken breast and quinoa salad on a plate and serve.

Nutrients per serving
Energy: 312 kcal
Protein: 29.9g
Total Fat (Saturated Fat): 12.7g (1.7g)
Cholesterol: 65.9mg
Carbohydrate: 18.5g
Sodium: 412mg
Dietary Fibre: 3.1g

In celebration of SHF’s Golden Jubilee year, we created three recipes using food in the shade of gold and orange, which is excellent for your heart health!