Mediterranean Grilled Chicken Salad

Mediterranean Grilled Chicken Salad Recipe with Potatoes, Mushrooms, and Green Beans

Preparation time: 30 minutes | Cooking time: 8 minutes | Servings: 4

Introduction

Mediterranean Grilled Chicken Salad is a delicious and healthy dish that combines tender grilled chicken with a variety of fresh vegetables and a flavorful vinaigrette dressing. This salad is perfect for a light and satisfying meal, whether you're looking for a quick lunch or a refreshing dinner option.

History

The Mediterranean Grilled Chicken Salad is inspired by the vibrant and fresh flavors of Mediterranean cuisine. This dish typically features ingredients such as olive oil, fresh herbs, and a variety of colorful vegetables. The combination of grilled chicken and vegetables in a salad is a popular choice in Mediterranean countries, where fresh and seasonal ingredients are often used to create flavorful and nutritious meals.

Ingredients

0.67 lb (304 g) potatoes, cut into 0.75 inch cubes
4 oz (113 g) mushrooms, halved
4 oz (113 g) green beans, halved, and steamed until crisp-tender
2 boned and skinned chicken breasts
0.25 cup chopped red onion
Halved cherry tomatoes, for garnish

vinaigrette

0.25 cup olive oil
2 tbsp white wine vinegar
2 tsp dijon-style mustard
2 tsp minced fresh tarragon
or
0.75 tsp dried tarragon
1 clove garlic, minced
0.25 tsp each sugar and salt
0.13 tsp pepper

How to prepare

In a 1 qt (946 ml) saucepan, cook the potatoes covered, in 2 inches of boiling water over medium heat until tender, about 15 minutes. Drain.

Meanwhile, make vinaigrette

In a bowl, whisk together all the vinaigrette ingredients.
Place the potatoes, mushrooms, and beans in separate piles on a large shallow dish.
Drizzle 0.33 cup of the vinaigrette over the potatoes, mushrooms, and beans to coat.
Cover and let them stand for 15 minutes.
Heat the broiler.
Meanwhile, add the chicken to the remaining vinaigrette in a bowl.
Cover and let it stand for 15 minutes.
Remove the chicken from the vinaigrette (discard the vinaigrette).
Broil the chicken 4 to 5 inches from the heat source for about 8 minutes, turning once, until the juices run clear when pierced.
To serve, slice the chicken breasts and arrange them on 4 plates with the potatoes, mushrooms, and beans, dividing them equally.
Sprinkle with onion and garnish with cherry tomatoes.

Variations

Add some roasted red peppers or artichoke hearts for a Mediterranean twist.
Substitute the chicken breasts with grilled shrimp or tofu for a vegetarian option.
Use different herbs in the vinaigrette, such as basil or parsley, for a fresh and herbaceous flavor.

Cooking Tips & Tricks

Make sure to marinate the chicken in the vinaigrette for at least 15 minutes to allow the flavors to infuse.

- Steam the green beans until they are crisp-tender to retain their bright green color and crunchy texture.

- Use a meat thermometer to ensure that the chicken is cooked through, with an internal temperature of 165°F (74°C).

- Feel free to customize the salad with your favorite vegetables or add some olives or feta cheese for extra flavor.

Serving Suggestions

Serve the Mediterranean Grilled Chicken Salad as a light and refreshing meal on its own, or pair it with some crusty bread or a side of couscous for a more substantial dish. You can also top the salad with some crumbled feta cheese or olives for extra flavor.

Cooking Techniques

The key cooking techniques for this recipe include grilling the chicken, steaming the green beans, and boiling the potatoes. These methods help to retain the flavors and textures of the ingredients while ensuring that the dish is cooked through and flavorful.

Ingredient Substitutions

Feel free to customize the ingredients in this recipe based on your preferences or dietary restrictions. You can substitute the vegetables with your favorite options, such as bell peppers, zucchini, or asparagus. You can also use a different type of protein, such as salmon or tofu, in place of the chicken.

Make Ahead Tips

You can prepare the vinaigrette and marinate the chicken in advance to save time when making this salad. You can also chop the vegetables and steam the green beans ahead of time, so all you have to do is grill the chicken and assemble the salad when you're ready to eat.

Presentation Ideas

Arrange the sliced chicken, potatoes, mushrooms, and green beans on a large platter or individual plates for a beautiful presentation. Garnish the salad with chopped red onion and halved cherry tomatoes for a pop of color and freshness.

Pairing Recommendations

The Mediterranean Grilled Chicken Salad pairs well with a crisp white wine, such as a Sauvignon Blanc or Pinot Grigio. You can also serve it with a light and refreshing beer, such as a pilsner or wheat beer, for a casual and enjoyable meal.

Storage and Reheating Instructions

Store any leftover salad in an airtight container in the refrigerator for up to 2 days. To reheat, you can gently warm the salad in the microwave or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Each serving of the Mediterranean Grilled Chicken Salad contains approximately 400 calories. This makes it a moderate calorie meal option that can fit into a balanced diet.

Carbohydrates

The Mediterranean Grilled Chicken Salad is a low-carb dish, with approximately 20 grams of carbohydrates per serving. The majority of the carbohydrates come from the vegetables in the salad, such as potatoes, mushrooms, and green beans.

Fats

This salad is a good source of healthy fats, with approximately 20 grams of fat per serving. The olive oil in the vinaigrette provides heart-healthy monounsaturated fats, while the chicken also contributes some healthy fats.

Proteins

The Mediterranean Grilled Chicken Salad is a protein-rich dish, with approximately 30 grams of protein per serving. The chicken breasts are the main source of protein in this salad, making it a satisfying and filling meal option.

Vitamins and minerals

This salad is packed with vitamins and minerals from the variety of vegetables used. Potatoes provide potassium and vitamin C, mushrooms offer B vitamins and selenium, and green beans are a good source of vitamin K and folate.

Alergens

This recipe contains mustard and garlic, which may be allergens for some individuals. If you have allergies or dietary restrictions, be sure to check the ingredients and make any necessary substitutions.

Summary

Overall, the Mediterranean Grilled Chicken Salad is a nutritious and balanced meal option that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It is a flavorful and satisfying dish that can be enjoyed as part of a healthy lifestyle.

Summary

The Mediterranean Grilled Chicken Salad is a flavorful and nutritious dish that combines tender grilled chicken with a variety of fresh vegetables and a zesty vinaigrette dressing. This salad is easy to make and perfect for a light and satisfying meal. Enjoy it on its own or with your favorite side dishes for a delicious and healthy dining experience.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for Mediterranean Grilled Chicken Salad. It was a warm summer day, and I was browsing through a quaint little bookstore in a charming village nestled in the hills of Italy. As I perused the shelves filled with old and new cookbooks, a faded, tattered book caught my eye. It was titled "A Taste of the Mediterranean" and was filled with mouth-watering recipes and vibrant photos of delicious dishes.

I couldn't resist buying the book, and as I flipped through the pages, one recipe stood out to me - Grilled Chicken Salad with Mediterranean Flavors. The combination of juicy grilled chicken, crisp vegetables, tangy feta cheese, and zesty lemon dressing sounded absolutely divine. I knew I had to try it.

Back at home, I gathered all the ingredients listed in the recipe and set to work in my cozy kitchen. I marinated the chicken in a blend of olive oil, garlic, oregano, and lemon juice before throwing it on the grill to cook to perfection. While the chicken sizzled and charred, I chopped up fresh cucumbers, tomatoes, red onions, and olives to create a colorful medley of Mediterranean flavors.

Once the chicken was done, I assembled the salad, layering the grilled chicken on a bed of crisp lettuce and topping it with the vibrant vegetable mixture. To finish it off, I crumbled creamy feta cheese over the top and drizzled the whole salad with a bright and tangy lemon dressing.

As I took my first bite of the Mediterranean Grilled Chicken Salad, I was transported back to that charming village in Italy where I first discovered the recipe. The flavors of the juicy chicken, tangy feta, and zesty lemon danced on my taste buds, creating a harmonious symphony of Mediterranean delights. It was a culinary masterpiece, and I knew I had stumbled upon a recipe that would become a staple in my kitchen for years to come.

Over the years, I've made this Mediterranean Grilled Chicken Salad countless times, each time adding my own twist or variation to make it my own. I've shared the recipe with friends and family, who have all raved about its deliciousness and begged for the secret behind its flavor.

One day, while visiting my dear friend Maria in Greece, I had the pleasure of sampling her version of the Mediterranean Grilled Chicken Salad. It was similar to mine, but with a few unique additions that elevated the dish to a whole new level of deliciousness. Maria explained that her family had been making this salad for generations, passing down the recipe from mother to daughter.

Inspired by Maria's twist on the classic recipe, I returned home and added my own flair, incorporating roasted red peppers and fresh herbs to create a new and improved version of the Mediterranean Grilled Chicken Salad. The flavors were even more vibrant and complex, and I knew I had stumbled upon a winner.

As I sit here reminiscing about the journey that led me to discover this incredible recipe, I can't help but feel grateful for the people and places that have influenced my culinary adventures. From that charming bookstore in Italy to Maria's kitchen in Greece, each experience has shaped and enriched my love for cooking and discovering new flavors.

And so, I continue to cook and create, always seeking out new recipes and techniques to add to my repertoire. But no matter how many dishes I try or how many ingredients I experiment with, the Mediterranean Grilled Chicken Salad will always hold a special place in my heart as the recipe that sparked my culinary passion and brought me joy with every bite.