Mediterranean Chicken Salad
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4
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Calories
409 kcal
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Course
Side Dish, Main Course, Salad
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Cuisine
Mediterranean
Mediterranean Chicken Salad
Description
Mediterranean Chicken Salad features grilled skinless, boneless chicken breast marinated in a lemon, olive oil, garlic, parsley, and Italian herb dressing. This marinade imparts citrus brightness and herbal complexity, which complements the robust flavors of the grilled chicken.
The salad is composed of crisp romaine lettuce, diced cucumber, garden-fresh tomatoes, sliced red onion, and creamy avocado. Kalamata olives add a distinct briny richness characteristic of Mediterranean cuisine. Once the grilled chicken is rested and chopped, it is combined with the salad ingredients and tossed with the remaining dressing to evenly coat the components.
This salad serves well as a standalone meal or a hearty side. The inclusion of lemon wedges permits diners to adjust the acidity to taste. Variations in greens or chicken cuts are possible, according to preference. Fresh garlic is recommended for optimal flavor in the dressing.
When preparing ahead, vegetables should be prepped separately from the dressing to maintain freshness until serving. The dressing should be stored separately from the raw chicken during marination and prior to use on the salad portion.
Ingredients
For the dressing:
- 1/4 cup olive oil or avocado oil
- 1 lemon juice and zest
- 2 tablespoons parsley chopped, fresh
- 1 tablespoon italian herbs
- 1 garlic minced, clove
- salt to taste, Kosher
- black pepper to taste, Kosher
For the salad:
- 1 pound chicken breast skinless, boneless
- 4 cups romaine lettuce washed and spinned, chopped
- 1 English cucumber diced
- 1 pound tomato mixed garden
- 1 red onion sliced
- 1 avocado sliced or chopped
- 1/3 cup kalamata olives or black olives, sliced, pitted
- lemon wedges to serve
Instructions
- Add all dressing ingredients to a jar, put the lid on and shake vigorously to combine.
- Place the chicken in a ziploc bag and pour in half of the dressing. Mix through the bag to coat the chicken and allow it to marinate for 30 minutes.
- Keep the remaining half to use over the salad; make sure it doesn't touch the raw meat.
- Meanwhile, prepare all the salad ingredients.
- Preheat a grill pan or your outside grill on medium-high heat. Add the chicken and cook for 6-8 minutes, or until the internal temperature reaches 165F.
- Once the chicken is done, allow it to sit for a bit, then chop it.
- To a large salad bowl add all the salad ingredients, and drizzle with the remaining dressing.
- Toss with tongs to combine the salad. Serve and enjoy!
Notes
- Use fresh vegetables for the best flavor and texture in the salad.
- Kalamata olives offer the preferred authentic flavor, though other black olives can be used.
- Boneless chicken thighs may be substituted for breast if desired.
- Avocado or olive oil can be used interchangeably in the dressing.
- Romaine lettuce is preferred, but other salad greens can be used.
- Prepare and cut vegetables ahead, but keep dressing separate until just before serving.
- Use fresh garlic rather than garlic powder to enhance the dressing's flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 409 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 409kcal | 20% |
| Carbohydrates | 20g | 7% |
| Protein | 28g | 56% |
| Fat | 26g | 40% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 17g | 85% |
| Trans Fat | 1g | 50% |
| Cholesterol | 73mg | 24% |
| Sodium | 397mg | 17% |
| Potassium | 1270mg | 27% |
| Fiber | 8g | 32% |
| Sugar | 7g | 14% |
| Vitamin A | 5465IU | 109% |
| Vitamin C | 45mg | 50% |
| Calcium | 94mg | 9% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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