Delicious and Nutritious Chicken Salad
Origins
This delightful Chicken Salad recipe draws inspiration from the vibrant culinary traditions of the Mediterranean region. Originating from countries like Greece and Italy, this dish showcases the fresh and wholesome ingredients commonly found in Mediterranean cuisine. With a combination of tender chicken, crisp vegetables, and a tangy dressing, this salad is a perfect representation of the region’s flavors and healthy eating habits.
Benefits Summary
Indulging in this Chicken Salad comes with a range of benefits. The lean protein from the chicken helps build and repair muscles, while the abundance of vegetables provides essential vitamins and minerals. The inclusion of seasonal ingredients ensures that you are getting the freshest produce, packed with antioxidants and fiber. The light and refreshing dressing made with olive oil provides heart-healthy fats, and the overall low-calorie nature of the dish makes it a great option for those watching their weight or following a balanced diet.
Ingredients:
– 2 cups cooked chicken breast, shredded
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1 red bell pepper, diced
– 1/4 red onion, thinly sliced
– 1/4 cup Kalamata olives, pitted and halved
– 1/4 cup feta cheese, crumbled
– Fresh parsley, chopped (for garnish)
Preparation:
1. In a large bowl, combine the shredded chicken, cherry tomatoes, cucumber, red bell pepper, red onion, and Kalamata olives.
2. In a small bowl, whisk together the dressing ingredients (see recipe below).
3. Pour the dressing over the chicken and vegetable mixture and toss gently to coat.
4. Sprinkle the crumbled feta cheese over the top and garnish with fresh parsley.
5. Serve immediately and enjoy!
Dressing Ingredients:
– 2 tablespoons extra virgin olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– 1 teaspoon Dijon mustard
– Salt and pepper, to taste
Pairing Suggestions:
This Chicken Salad pairs well with a variety of dishes. Serve it as a light and refreshing dinner alongside a crusty baguette or a side of quinoa for a more substantial meal. It also makes a great addition to a buffet-style spread or a picnic. For a complete Mediterranean-inspired feast, pair it with some hummus, pita bread, and a Greek salad.
Nutritional Values:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250 |
| Protein | 25g |
| Fat | 12g |
| Carbohydrates | 10g |
| Fiber | 3g |
| Sugar | 4g |
| Sodium | 400mg |
Shopping List:
| Ingredient | Quantity/Size |
|---|---|
| Chicken breast | 2 cups (cooked and shredded) |
| Cherry tomatoes | 1 cup (halved) |
| Cucumber | 1 |
| Red bell pepper | 1 |
| Red onion | 1/4 |
| Kalamata olives | 1/4 cup |
| Feta cheese | 1/4 cup (crumbled) |
| Fresh parsley | For garnish |
| Olive oil | 2 tablespoons |
| Lemon juice | 1 tablespoon |
| Garlic | 1 clove |
| Dijon mustard | 1 teaspoon |
| Salt | To taste |
| Pepper | To taste |
Special Tip:
To add a seasonal twist to this Chicken Salad, consider incorporating some fresh, seasonal vegetables like roasted butternut squash or grilled asparagus. These additions will not only enhance the flavors but also provide a touch of variety and excitement to the dish.
Summary
This Delicious and Nutritious Chicken Salad is a perfect blend of flavors and textures, showcasing the best of Mediterranean cuisine. With its tender chicken, crisp vegetables, and tangy dressing, this salad is a refreshing and satisfying option for a quick and healthy dinner. Whether you’re following a specific diet or simply looking for a delicious and nutritious meal, this Chicken Salad is sure to impress. So, gather your ingredients and enjoy a taste of the Mediterranean tonight!
