Mediterranean Chicken and Rice Salad
Bursting with vibrant flavors and wholesome ingredients, this Mediterranean Chicken and Rice Salad is the ultimate fusion of freshness and heartiness. Juicy grilled chicken breast, seasoned with garlic, oregano, and basil, pairs beautifully with fluffy basmati rice and a colorful medley of cherry tomatoes, cucumbers, kalamata olives, and red onions. Tossed in a zesty dressing of lemon juice, olive oil, and red wine vinegar, and topped with crumbled feta and fragrant fresh herbs like parsley and mint, this dish is a refreshing yet satisfying meal perfect for any occasion. Ready in under 45 minutes and ideal for meal prep, this Mediterranean-inspired salad can be served warm, chilled, or at room temperature, making it the star of your summer picnics, potlucks, or quick weeknight dinners.
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 3 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 1.5 teaspoons Salt
- 0.5 teaspoons Black pepper
- 1 cup Uncooked basmati or long-grain rice
- 2 cups Water or chicken broth
- 1 cup Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 0.25 cup Red onion, finely diced
- 0.5 cup Kalamata olives, pitted and sliced
- 0.5 cup Feta cheese, crumbled
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh mint, chopped
- 3 tablespoons Lemon juice
- 1 tablespoon Red wine vinegar
Instructions
Preheat a grill pan or skillet over medium heat.
Rub the chicken breasts with 1 tablespoon of olive oil, garlic powder, oregano, basil, 1 teaspoon salt, and black pepper.
Cook the chicken for 6-7 minutes per side, or until cooked through and internal temperature reaches 165°F (75°C). Set aside to rest for 5 minutes, then dice into bite-sized pieces.
While the chicken is cooking, rinse the rice under cold water until the water runs clear.
In a medium saucepan, combine the rice, 2 cups of water or chicken broth, and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the rice is tender and liquid is absorbed. Remove from heat and fluff with a fork. Allow to cool slightly.
In a large mixing bowl, combine the cooked rice, cherry tomatoes, cucumber, red onion, olives, feta cheese, parsley, and mint.
Prepare the dressing by whisking together the remaining 2 tablespoons of olive oil, lemon juice, red wine vinegar, and 0.5 teaspoon of salt in a small bowl or jar.
Add the diced chicken to the rice mixture and drizzle with the prepared dressing. Toss well to combine.
Taste and adjust seasoning if needed.
Serve the salad immediately at room temperature or chill in the refrigerator for 30 minutes before serving for a cooler dish.
Nutrition Facts
Calories |
2342 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.2 g | 136% | |
| Saturated Fat | 30.3 g | 152% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 396 mg | 132% | |
| Sodium | 6980 mg | 303% | |
| Total Carbohydrate | 196.3 g | 71% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 12.2 g | ||
| Protein | 144.6 g | 289% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 842 mg | 65% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 2123 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
