The Mediterranean diet is renowned for its health benefits and delicious flavors. This vibrant Mediterranean salad with grilled chicken is a perfect example, offering a delightful blend of fresh ingredients and satisfying protein. It's packed with nutrients, easy to prepare, and incredibly versatile – perfect for a light lunch, a healthy dinner, or even a picnic.
What makes this Mediterranean Salad Recipe Special?
This recipe distinguishes itself through its focus on fresh, high-quality ingredients and a balanced combination of flavors and textures. We're not just throwing vegetables together; we're creating a culinary experience. The grilled chicken adds a savory element, while the lemon-herb vinaigrette ties everything together beautifully. This isn't your average salad; it's a celebration of Mediterranean cuisine.
Ingredients for Mediterranean Salad with Grilled Chicken
For the Grilled Chicken:
- 1 lb 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 (e.g., romaine, spinach, arugula)
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- ½ red onion, thinly sliced
- 1 cup Kalamata olives, pitted and halved
- ½ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
For the Lemon-Herb Vinaigrette:
- ¼ cup olive oil
- 2 tbsp lemon juice
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- ½ tsp dried oregano
- Salt and pepper to taste
Instructions: A Step-by-Step Guide
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 deeper 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.
- Let the chicken rest for 5 minutes before slicing into bite-sized pieces.
2. Make the Vinaigrette:
- In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, oregano, 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, and parsley.
- Add the sliced grilled chicken to the salad.
- Drizzle the lemon-herb vinaigrette over the salad and toss gently to combine.
4. Serve:
- Sprinkle crumbled feta cheese over the salad just before serving.
- Enjoy immediately for the best flavor and texture.
Frequently Asked Questions (FAQs)
Can I make this salad ahead of time?
While it's best enjoyed fresh, you can prepare the chicken and vinaigrette ahead of time. Store them separately in the refrigerator. Assemble the salad just before serving to prevent the greens from wilting.
What other vegetables can I add to this salad?
Feel free to add other vegetables like bell peppers, artichoke hearts, or avocado. The beauty of this salad is its versatility!
Can I use different types of cheese?
Yes, you can substitute feta with other cheeses like goat cheese or halloumi.
What if I don't have a grill?
As mentioned above, you can easily bake the chicken in the oven. Pan-frying is another option.
Can I make this salad vegetarian/vegan?
To make it vegetarian, simply omit the chicken. For a vegan version, substitute the feta with a vegan feta alternative.
Tips for the Best Mediterranean Salad
- Use high-quality ingredients: The fresher the ingredients, the better the salad will taste.
- Don't overdress the salad: Start with a small amount of vinaigrette and add more if needed.
- Season to taste: Adjust the amount of salt, pepper, and herbs to your liking.
- Get creative with your toppings: Add other ingredients like toasted pine nuts, sun-dried tomatoes, or chickpeas for extra flavor and texture.
This Mediterranean salad with grilled chicken is a healthy, delicious, and satisfying meal that's perfect for any occasion. Enjoy!
