Mediterranean Herb Grilled Chicken Salad
This vibrant Mediterranean Herb Grilled Chicken Salad brings together succulent grilled chicken marinated in zesty lemon and aromatic herbs, topped with fresh vegetables, creamy feta, and briny kalamata olives. Perfect for a healthy lunch or dinner, this dish bursts with flavors and essential nutrients. Each bite is a delightful combination of textures and tastes, making it a great main dish that's both satisfying and refreshing. Ideal for those looking to enjoy a hearty salad while keeping their meal diabetic-friendly.
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
boneless skinless chicken breast halves
4 (halved)
lemon juice
1 tablespoon (freshly squeezed)
olive oil
1 tablespoon (extra virgin preferred)
fresh oregano
1 tablespoon (snipped (or use dried oregano, 1 teaspoon crushed))
garlic cloves
2 (minced)
ground black pepper
1/4 teaspoon (freshly ground)
medium cucumbers
3 (seeded and coarsely chopped)
medium tomatoes
2 (coarsely chopped)
red onion
1/2 cup (sliced)
mixed salad greens
optional (for serving)
reduced-calorie cucumber salad dressing
1/3 cup (creamy-style)
feta cheese
1/2 cup (crumbled)
kalamata olives
1/4 cup (pitted)
Instructions
1
1. Begin by placing the boneless, skinless chicken breast halves into a resealable plastic bag, set inside a shallow dish to catch any leaks. In a small bowl, whisk together the lemon juice, olive oil, oregano, minced garlic, and black pepper to create the marinade. Pour the marinade over the chicken, seal the bag, and turn it to ensure the chicken is fully coated. Marinate the chicken in the refrigerator for a minimum of 4 hours or up to 24 hours for maximum flavor, turning the bag occasionally.
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2. While the chicken marinates, prepare the salad components. In a medium bowl, combine the seeded and coarsely chopped cucumbers, coarsely chopped tomatoes, and sliced red onion. Toss to mix evenly and set aside.
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3. Once marinated, drain the chicken and discard the marinade. Preheat the grill and place the chicken on the rack over medium heat. Grill for 12 to 15 minutes or until the chicken reaches an internal temperature of 170°F and is no longer pink in the center, ensuring to turn the chicken halfway through cooking.
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4. Remove the grilled chicken from the grill and place it on a cutting board. Allow it to rest for a few minutes before cutting it into bite-size pieces.
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5. In a large serving bowl, combine the grilled chicken pieces with the cucumber mixture. If desired, serve the salad over a bed of mixed salad greens for added texture. Drizzle with the reduced-calorie cucumber salad dressing, then sprinkle generously with crumbled feta cheese and kalamata olives for a pop of flavor.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Herb Grilled Chicken Salad?
A vibrant dish featuring grilled chicken marinated in lemon and herbs, served with fresh vegetables, feta, and olives.
How is the chicken prepared?
It is marinated for at least 4 hours in a mixture of lemon, olive oil, oregano, garlic, and pepper, then grilled.
What is the recommended marinating time?
For maximum flavor, marinate the chicken in the refrigerator for a minimum of 4 hours or up to 24 hours.
How long do I grill the chicken?
Grill the chicken for 12 to 15 minutes over medium heat, ensuring you turn it halfway through.
What is the safe internal temperature for the chicken?
The chicken is done when it reaches an internal temperature of 170 degrees Fahrenheit and is no longer pink.
Can I use dried oregano instead of fresh?
Yes, you can substitute 1 teaspoon of crushed dried oregano for 1 tablespoon of fresh snipped oregano.
What vegetables are included in the salad?
The salad consists of medium cucumbers, medium tomatoes, and sliced red onion.
How should the cucumbers be prepared?
The three medium cucumbers should be seeded and then coarsely chopped.
What type of cheese is used in this recipe?
The recipe calls for half a cup of crumbled feta cheese.
Is this recipe suitable for diabetics?
Yes, this salad is specifically mentioned as being a great main dish that is diabetic-friendly.
Is this Mediterranean chicken salad gluten-free?
Yes, according to the recipe tags, this dish is gluten-free.
Can I serve this over greens?
Yes, the salad can be served over a bed of optional mixed salad greens for added texture.
What dressing is recommended for this salad?
The recipe suggests using one-third cup of a reduced-calorie, creamy-style cucumber salad dressing.
How many chicken breasts are needed?
The recipe requires 4 boneless, skinless chicken breast halves.
What type of oil is used in the marinade?
One tablespoon of extra virgin olive oil is preferred for the marinade.
How much garlic is required?
The recipe calls for two minced garlic cloves.
What kind of olives are added to the salad?
A quarter cup of pitted kalamata olives are added for a briny pop of flavor.
Can I make this salad ahead of time?
You can marinate the chicken and prepare the cucumber and tomato mixture in advance.
Why should I let the chicken rest after grilling?
Resting the chicken for a few minutes before cutting helps keep it succulent.
Is this a low-carb meal?
Yes, this salad is tagged as a low-carb meal option.
How many tomatoes are used?
Two medium tomatoes, coarsely chopped, are used in the salad mixture.
What if I do not have an outdoor grill?
You can use an indoor grill pan or a skillet over medium heat to cook the chicken.
Can I use chicken thighs instead of breasts?
While the recipe specifies breasts, thighs can be used, but cooking times may need adjustment.
How much red onion should I add?
The recipe recommends adding half a cup of sliced red onion.
How do I prepare the marinade?
Whisk together lemon juice, olive oil, oregano, minced garlic, and black pepper in a small bowl.
What should I do with the leftover marinade?
Once the chicken is removed for grilling, you should discard the remaining marinade.
How should the tomatoes be chopped?
The tomatoes should be coarsely chopped to match the texture of the cucumbers.
Is this recipe considered a main dish?
Yes, it is described as a satisfying and refreshing main dish for lunch or dinner.
How much lemon juice is needed?
The recipe calls for 1 tablespoon of freshly squeezed lemon juice.
What is the best way to toss the salad?
In a large bowl, combine the bite-size grilled chicken with the cucumber mixture and drizzle with dressing.