The Mediterranean diet is renowned for its health benefits and delicious flavors. This vibrant Mediterranean salad with grilled chicken combines juicy grilled chicken with a medley of fresh vegetables, herbs, and a zesty lemon-herb vinaigrette. It's a perfect light meal, a satisfying lunch, or a healthy addition to any dinner. This recipe is packed with flavor and nutrients, making it a go-to for healthy eating.
What makes this Mediterranean Salad Recipe Special?
This recipe stands out because it prioritizes fresh, high-quality ingredients. We focus on maximizing the natural flavors of the vegetables and chicken, letting the bright, herbaceous dressing shine. It's not just a salad; it’s a balanced meal, offering protein from the chicken, healthy fats from the olive oil, and a wealth of vitamins and minerals from the vegetables. Furthermore, it’s incredibly versatile – you can easily adapt it to your preferences and what’s in season.
Ingredients for Mediterranean Salad with Grilled Chicken
For the Grilled Chicken:
- 1.5 lbs boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp garlic powder
- Salt and pepper to taste
For the Salad:
- 5 oz mixed greens (spring mix, romaine, etc.)
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cup Kalamata olives, pitted and halved
- ½ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh mint
For the Lemon-Herb Vinaigrette:
- ¼ cup extra virgin olive oil
- 3 tbsp lemon juice
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- ½ tsp dried oregano
- ½ tsp dried basil
- Salt and pepper to taste
Instructions for Mediterranean Salad with Grilled Chicken
1. Prepare the Chicken:
- Marinate the chicken breasts in olive oil, oregano, basil, garlic powder, salt, and pepper for at least 30 minutes (or longer for maximum flavor).
- Grill the chicken over medium heat for 5-7 minutes per side, or until cooked through. Alternatively, you can bake it in a preheated oven at 375°F (190°C) for 20-25 minutes.
- Once cooked, let the chicken rest for 5 minutes before slicing into bite-sized pieces.
2. Make the Vinaigrette:
- In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, oregano, basil, salt, and pepper until well combined.
3. Assemble the Salad:
- In a large bowl, combine the mixed greens, cucumber, cherry tomatoes, red onion, Kalamata olives, feta cheese, parsley, and mint.
- Add the sliced grilled chicken to the salad.
- Drizzle the lemon-herb vinaigrette over the salad and toss gently to combine.
4. Serve and Enjoy!
Serve immediately and enjoy the burst of fresh Mediterranean flavors.
Frequently Asked Questions (FAQs)
Can I make this salad ahead of time?
Yes, you can prepare the components of the salad ahead of time. Grill the chicken and chop the vegetables the day before. Store them separately in airtight containers in the refrigerator. Make the vinaigrette the morning of or just before serving. Assemble the salad right before serving to prevent the greens from wilting.
What other vegetables can I add to this salad?
Feel free to add other vegetables you enjoy, such as bell peppers, artichoke hearts, or avocado.
Can I use different types of cheese?
While feta is traditional, you can substitute it with other cheeses like goat cheese or halloumi.
Is this salad suitable for a low-carb diet?
Yes, this salad is relatively low in carbohydrates, especially if you reduce the amount of cherry tomatoes and/or red onion.
Can I make this salad vegetarian?
Yes! Simply omit the chicken and add extra vegetables or legumes like chickpeas or lentils for protein.
This Mediterranean salad with grilled chicken is a healthy, flavorful, and versatile dish perfect for any occasion. Enjoy!
