Learning > Recipes

Walnut Crusted Chicken with Quinoa Salad

Alyssa Chee

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Singapore Heart Foundation


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Recipe contributed by Ms Alyssa Chee, Dietitian of Singapore Heart Foundation


Serves 分量: 4 人份

Ingredients 材料:

For chicken鸡肉:


  • Dijon mustard, 1 tbsp 法式芥末酱,1汤匙
  • Garlic, minced, 1 clove 大蒜,切碎,1瓣
  • Lemon juice, 1 tsp 柠檬汁,1茶匙
  • Fresh/dried rosemary, chopped, 1 tsp 新鲜/干迷迭香,剁成碎末,1茶匙
  • Honey, 1 tsp 蜂蜜,1茶匙
  • Lower sodium salt (optional), ½ tsp较低钠盐(可选),半茶匙
  • Unsalted walnuts, finely chopped, 5 tbsp 无盐核桃,切碎,5汤匙
  • Olive oil, 1 tsp 橄榄油,1茶匙
  • Skinless chicken breast, 4 pcs 去皮鸡胸肉,4块


For salad dressing沙拉酱:


  • Olive oil, 1 tbsp 橄榄油,1汤匙
  • Balsamic vinegar, 1 tbsp 香醋,1汤匙
  • Lower sodium salt (optional), ½ tsp 较低钠盐(可选),半茶匙
  • Black pepper, ½ tsp 黑胡椒粉,半茶匙


For salad沙拉:


  • Raw quinoa, ¼ cup 生藜麦,¼杯
  • Water, 1 cup 水,1杯
  • Onion, thinly sliced, ½ 洋葱,切成薄片,半个
  • Cherry tomatoes, halved, ½ cup 小西红柿,切成两半,半杯
  • Medium cucumber, cut into small cubes 中等黄瓜,切成细丁


Method 做法:

For chicken鸡肉:


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.


For salad dressing沙拉酱:


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


For salad沙拉:


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.
把水烧至煮沸,然后加入藜麦, 并用文火慢炖藜麦12-15分钟左右至熟软。沥干水分,平铺在托盘上,待藜麦冷却、晾干。


10. In a bowl, combine onions, tomatoes, cucumber, quinoa and dressing. Toss to mix well.


To serve用餐方式:


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


Nutrients per serving 每份营养

Energy 能量: 312kcal 千卡

Protein 蛋白质: 29.9g 克

Fat (Saturated fat) 脂肪(饱和脂肪): 12.7g 克 (1.7g 克)

Carbohydrate 碳水化合物: 18.5g 克

Sodium 钠: 412mg 毫克

Cholesterol 胆固醇: 65.9mg 毫克

Dietary fibre 膳食纤维: 3.1g 克


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!


Source: Singapore Heart Foundation. Reproduced with permission.



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