Mediterranean Diet Chicken Garden Salad
Elevate your lunch or dinner with this vibrant Mediterranean Diet Chicken Garden Salad, a fresh and wholesome dish that celebrates the bold flavors of the Mediterranean. Juicy, marinated grilled chicken breasts are served atop a colorful medley of crisp romaine lettuce, cucumber, cherry tomatoes, red onion, and savory kalamata olives, all accented by crumbled feta cheese. A zesty homemade dressing, featuring extra virgin olive oil, lemon juice, red wine vinegar, Dijon mustard, and a sprinkle of dried oregano, ties this delightful salad together. This recipe is perfect for quick meal prep, taking just 35 minutes from start to finish, and is a nutritious, protein-packed option that fits seamlessly into a Mediterranean diet. Enjoy it as a light entrée or pair it with a slice of warm, crusty whole-grain bread for a complete, guilt-free feast. Keywords: Mediterranean diet, chicken salad, healthy recipes, garden salad, low-carb meals, fresh ingredients, easy dinner ideas.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 2 pieces garlic cloves, minced
- 4 cups romaine lettuce, chopped
- 1 piece cucumber, sliced
- 1 cup cherry tomatoes, halved
- 0.5 piece red onion, thinly sliced
- 0.5 cup kalamata olives, pitted and halved
- 0.5 cup feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
In a small bowl, whisk together 1 tablespoon of olive oil, 1 tablespoon of lemon juice, dried oregano, and minced garlic to create a marinade.
Place the chicken breasts in a shallow dish and coat them with the marinade. Cover and let them marinate in the refrigerator for at least 15 minutes.
Preheat a grill or grill pan over medium-high heat.
Remove the chicken from the marinade and grill for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Let the chicken rest for a few minutes before slicing it into thin strips.
In a large salad bowl, combine the romaine lettuce, cucumber, cherry tomatoes, red onion, kalamata olives, and feta cheese.
In a small jar or bowl, combine the remaining 2 tablespoons of olive oil, 1 tablespoon of lemon juice, red wine vinegar, Dijon mustard, salt, and black pepper. Shake or whisk until well combined to create the dressing.
Drizzle the dressing over the salad and toss to combine.
Top the salad with the grilled chicken slices and sprinkle with fresh parsley before serving.
Nutrition Facts
Calories |
1729 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 110.8 g | 142% | |
| Saturated Fat | 30.4 g | 152% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 396 mg | 132% | |
| Sodium | 4443 mg | 193% | |
| Total Carbohydrate | 52.3 g | 19% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 17.2 g | ||
| Protein | 135.9 g | 272% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 928 mg | 71% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 3023 mg | 64% | |
*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.
