Healthy Mediterranean Salad with Grilled Chicken

A healthy Mediterranean salad with grilled chicken is a delightful dish that combines fresh vegetables, lean protein, and heart-healthy fats to create a vibrant and nutritious meal.

The key to this recipe lies in the freshness of the ingredients. Fresh spinach, cucumbers, cherry tomatoes, and red onions are tossed together with a light olive oil dressing for a refreshing side. Grilled chicken adds the perfect amount of protein without overwhelming the salad's flavors. This dish is not only satisfying but also packed with antioxidants and vitamins.

Preparation time: 20 minutes

Serves: 4 people

Ingredients

To prepare this Mediterranean salad, you will need:

1 lb (approximately 450 grams) of boneless chicken breasts
6 cups fresh spinach leaves
2 cucumbers, sliced into thin rounds
1 pint cherry tomatoes, halved or quartered depending on size
1 red onion, thinly sliced
2 tablespoons extra virgin olive oil
Juice of 1 lemon
Salt and pepper to taste
Paprika for garnish (optional)

Instructions

To begin with, let's prepare the chicken. Preheat your grill or a frying pan on medium heat. Season both sides of the chicken breasts with salt and pepper. Grill the chicken until it is cooked through but not overly charred. Cooking time will vary depending on thickness; however, 5-7 minutes per side should be sufficient for a tender result.

Meanwhile, prepare your salad ingredients by washing the spinach thoroughly under cold water to remove any dirt or debris. Pat dry with paper towels and set aside. Next, slice the cucumber into rounds. Halve the cherry tomatoes if they are quite large. Slice the red onion thinly.

Once all components of the dish are ready, mix together the olive oil, lemon juice, salt, pepper in a small bowl to make your salad dressing. Then, gently toss the spinach with this dressing until evenly coated. Place the spinach on a large platter or individual plates if serving one person at a time.

Add the grilled chicken pieces onto the center of each portion or all together depending on preference for presentation. Finally, top off the salads with sliced cucumber rounds, halved cherry tomatoes, and thin slices of red onion. Sprinkle some paprika over the top for an extra pop of color if desired.

Optional Garnishes

If you wish to add more zest or flavor, consider adding a few other optional elements:

Cup of feta cheese crumbles
Pinch of fresh parsley, finely chopped
A sprinkle of black pepper

Nutritional Benefits

This Mediterranean salad with grilled chicken offers many health benefits due to its mix of nutrients from various sources. The lean protein provided by the chicken supports muscle growth and repair while helping maintain a healthy weight.

The high water content in cucumbers, along with the potassium they contain, can aid in digestion and hydration, promoting overall good health. Cherry tomatoes are rich in antioxidants like lycopene which help protect against cell damage caused by free radicals. Red onions offer dietary fiber that supports digestive function as well as providing anti-inflammatory properties.

Additionally, olive oil is known for its heart-healthy monounsaturated fats which can reduce bad cholesterol levels and improve blood circulation throughout the body.

Tips For Serving

This dish pairs wonderfully with flatbreads or pita triangles for dipping into any remaining dressing left on the platter. It also makes an excellent light lunch paired alongside a slice of whole-grain bread if desired!

For those interested in making this dish even more satisfying, consider adding some grilled vegetables such as zucchini or bell peppers to your plate too! These add extra flavor and nutrition without changing the basic structure of the meal.

Conclusion

A Mediterranean salad with grilled chicken is an easy yet incredibly flavorful way to enjoy a healthy meal that everyone can appreciate. Whether you're looking for something light and refreshing or just need a change from your usual go-to recipes, this dish hits all the right notes!