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recipe grilled zesty mediterranean chicken salad
- Total Time: 40 minutes
- Yield: 4 servings
- Diet: General
Description
This Grilled Mediterranean Chicken Salad combines smoky grilled chicken with fresh vegetables, feta, and a sumac-lemon yogurt swirl for a vibrant and healthy meal. It’s perfect for a light lunch or dinner, bursting with Mediterranean flavors.
Ingredients
- Chicken Breasts (600g / 21oz): Marinated in olive oil, garlic, paprika, oregano, salt, pepper, and lemon juice.
- Olive Oil (5 tbsp, 75ml): Used for marinating and vinaigrette.
- Garlic (2 cloves, minced): Adds savory depth.
- Smoked Paprika (1 tsp, 5g): For smoky flavor.
- Dried Oregano (1 tsp, 3g): Classic Mediterranean herb.
- Salt & Pepper (to taste): Enhances flavors.
- Lemon (1.5, juiced & zested): Provides zest and acidity.
- Mixed Greens (4 cups, 120g): Arugula, spinach, romaine blend.
- Cherry Tomatoes (1 cup, 150g, halved): Sweet and juicy.
- Cucumber (0.5, ≈ 100g, sliced): Refreshing crunch.
- Red Onion (0.25, ≈ 30g, thinly sliced): Sharp flavor.
- Kalamata Olives (0.5 cup, 75g, halved): Briny and flavorful.
- Feta Cheese (100g / 3.5oz, crumbled): Salty and tangy.
- Greek Yogurt (0.5 cup, 120g): Creamy base for the swirl.
- Ground Sumac (1 tsp, 2g): Tangy, lemony flavor.
- Honey (1 tsp, 5ml, optional): Balances tartness.
- Apple Cider Vinegar (1 tbsp, 15ml): Adds tang to vinaigrette.
- Dijon Mustard (0.5 tsp, 2g): Emulsifies vinaigrette.
- Pine Nuts (2 tbsp, 30g, toasted): Nutty crunch.
- Fresh Mint (1 tbsp, 5g, chopped): Bright aroma.
Instructions
- Marinate Chicken: Combine marinade ingredients and coat chicken; refrigerate 20min-4hrs.
- Preheat Grill: Preheat grill to medium-high heat (200°C / 400°F) and oil grates.
- Grill Chicken: Grill 6-7 minutes per side, until internal temp reaches 74°C (165°F); rest 5 minutes.
- Make Yogurt: Whisk yogurt, sumac, lemon juice, zest, and honey.
- Make Vinaigrette: Whisk olive oil, vinegar, lemon juice, mustard, salt, and pepper.
- Assemble Salad: Combine greens, tomatoes, cucumber, onion, olives, and feta; drizzle with vinaigrette.
- Plate & Garnish: Arrange salad, top with chicken, drizzle yogurt, and sprinkle with pine nuts and mint.
- Serve: Enjoy immediately.
Notes
Letting the chicken rest after grilling is crucial for juicy results. Soaking red onion in cold water mellows its bite.
- Prep Time: 25 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 450 kcal
- Sugar: 10 g
- Sodium: 400 mg
- Fat: 25 g
- Saturated Fat: 8 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 4 g
- Protein: 35 g
- Cholesterol: 80 mg