A salad can fill an empty stomach for nearly any purpose, from an al fresco snack to a family appetizer. When combined with protein like chicken, a salad 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 handmade 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.

In fact, onions can be called nature's ninja 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 are 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 and Quinoa Salad

Ingredient

Dressing:

• 1/4 cup apple cider vinegar

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• 1 teaspoon honey

• 1 teaspoon Dijon mustard

• 1 1/2 cups red quinoa, rinsed

• 2 1/2 cups vegetable broth

• 1 teaspoon canola oil

• 1 white onion, sliced

• 3 cups baby kale

• 1 red skinned apple, chopped

• 2 cups cooked chicken, chopped

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

Instructions

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

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

3. 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.

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