Dairy-free lemon chicken quinoa bowls

Fluffy quinoa, lemony chicken and crisp vegetables make a colourful everyday bowl. Olive oil and fresh herbs provide the dressing without milk, cream, onion or garlic as written.

Serves: 4
Preparation: 15 minutes
Cooking: 20 minutes
Total: 35 minutes

Ingredients

• 200 g dry white quinoa, rinsed well
• 400 mL water
• 600 g skinless chicken breast, cut horizontally into thin steaks
• 40 mL extra virgin olive oil, divided
• 40 mL lemon juice, divided
• 2 g finely grated lemon zest
• 2 g dried oregano
• 2 g salt, or to taste
• 1 g ground black pepper, or to taste
• 240 g cucumber, diced
• 160 g carrot, grated
• 80 g baby spinach, washed and dried
• 15 g flat-leaf parsley, chopped
• 8 g chives, finely chopped

Method

1. Place the rinsed quinoa and 400 mL water in a saucepan. Bring to the boil, cover and reduce to a gentle simmer for 12–15 minutes, until the water is absorbed. Remove from the heat, rest covered for 5 minutes, then fluff with a fork. Follow the packet’s cooking directions if they differ.
2. Meanwhile, combine 15 mL olive oil, 15 mL lemon juice, the zest, oregano, salt and pepper. Coat the chicken with this mixture, keeping raw chicken and its utensils separate from the salad ingredients.
3. Heat a large frying pan over medium heat. Cook the chicken in batches for about 4–6 minutes each side, depending on thickness. Check with a clean food thermometer that the thickest part reaches at least 75°C. Cooking time alone is not a safety check. Transfer to a clean board, rest for 3 minutes and slice.
4. Whisk the remaining 25 mL olive oil and 25 mL lemon juice with the parsley and chives.
5. Divide the quinoa, cucumber, carrot and spinach between four bowls. Add the cooked chicken, spoon over the dressing and serve promptly.

Intolerance notes and substitutions

• Dairy: made without dairy ingredients. Check packaged seasonings and any substitutions if managing milk allergy, including cross-contact requirements.
• Onion and garlic: neither is added. Avoid seasoning blends containing them if they are your triggers. See our flavour swaps guide.
• Gluten: quinoa is naturally gluten-free. For coeliac disease, choose suitable labelled ingredients and prevent cross-contact during preparation.
• FODMAPs: this recipe has not been laboratory tested or certified. Check individual ingredients, portions and the rest of the meal against your dietitian’s advice rather than assuming a dairy-free meal is low FODMAP.
• Personalise: use an equal weight of another tolerated salad leaf instead of spinach, or replace parsley with 10 g chopped dill. If lemon does not suit you, omit the juice and zest, add 20 mL water to the dressing and use extra tolerated herbs.

Storage

For leftovers, portion into shallow containers and refrigerate promptly at 5°C or colder. Store salad and dressing separately for the best texture; use within 2 days. Reheat the chicken and quinoa quickly until piping hot, then add cold salad. Follow FSANZ food-safety advice.