Mediterranean Diet Chicken Paillard
Dive into the vibrant flavors of the Mediterranean with this light and healthy Mediterranean Diet Chicken Paillard recipe. Featuring tender, marinated chicken breasts grilled to perfection and paired with a fresh, colorful salad of cherry tomatoes, cucumber, red onion, Kalamata olives, and crumbled feta cheese, this dish is packed with heart-healthy ingredients. A zesty lemon and garlic marinade infuses the chicken with bright, citrusy notes, while a drizzle of olive oil and red wine vinegar ties the salad together beautifully. Ready in under 30 minutes, this quick and easy recipe is perfect for a wholesome weeknight dinner or an impressive weekend meal, all while embracing the principles of the Mediterranean diet.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 4 tablespoons Olive oil
- 1 teaspoon Lemon zest
- 2 tablespoons Lemon juice
- 2 teaspoons Garlic cloves, minced
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 0.25 cup Red onion, thinly sliced
- 0.25 cup Kalamata olives, pitted and chopped
- 0.5 cup Feta cheese, crumbled
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh oregano, chopped
- 3 tablespoons Red wine vinegar
Instructions
Place each chicken breast between two sheets of plastic wrap or parchment paper. Using a meat mallet or rolling pin, gently pound the chicken to an even thickness, about 1/2 inch thick.
In a small bowl, combine 2 tablespoons of olive oil, lemon zest, lemon juice, minced garlic, salt, and black pepper. Whisk together until well mixed.
Place the chicken breasts in a shallow dish or zip-top bag. Pour the marinade over the chicken, ensuring each piece is well coated. Allow the chicken to marinate for at least 15 minutes or up to 2 hours in the refrigerator.
Preheat a grill or grill pan over medium-high heat. Lightly oil the grates or the surface of the pan to prevent sticking.
Remove the chicken from the marinade. Grill the chicken for 3-4 minutes on each side or until it's cooked through and has nice grill marks.
Meanwhile, in a large bowl, combine the cherry tomatoes, diced cucumber, red onion, kalamata olives, crumbled feta cheese, parsley, and oregano.
In a small bowl, whisk together the remaining olive oil and red wine vinegar. Pour the dressing over the salad and toss until everything is well coated.
To serve, place a piece of grilled chicken on each plate and top with a generous helping of the Mediterranean salad.
Nutrition Facts
Calories |
2200 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 119.7 g | 153% | |
| Saturated Fat | 34.1 g | 170% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 692 mg | 231% | |
| Sodium | 5104 mg | 222% | |
| Total Carbohydrate | 32.4 g | 12% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 11.8 g | ||
| Protein | 237.3 g | 475% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 795 mg | 61% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 2759 mg | 59% | |
*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.
