Name: Mediterranean Salad Recipe
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Cuisine: Mediterranean
Ingredients: 2 large boneless, skinless chicken breasts (cut in half horizontally); 2 Tablespoons olive oil; 2 teaspoons Italian seasoning; 8 cups romaine lettuce (spinach or spring mix); 1 cup chickpeas; 2 tomatoes (sliced or diced); 1 cucumber (chopped); 1/2 red onion (sliced or diced); 1/4 cup crumbled feta cheese; 1/4 cup chopped fresh parsley; 1/4 cup mayo (or plain Greek yogurt); 2 Tablespoons plain Greek yogurt (or mayo); 3 Tablespoons extra virgin olive oil; 2 Tablespoons balsamic vinegar; 1/4 teaspoon Italian seasoning; 1/4 teaspoon garlic salt; 1 Tablespoon pure maple syrup (or honey)

Description

Experience the vibrant flavors of the Mediterranean with this refreshing Mediterranean Salad Recipe. Bursting with fresh greens, protein-rich chicken, and colorful vegetables, this salad is a versatile dish perfect for any occasion—be it a light lunch, an accompaniment at dinner, or a meal prep favorite for the week. The creamy balsamic dressing adds a delightful twist that sets this salad apart from typical offerings. Packed with nutrients and flavor, it’s a dish that promotes healthy eating while satisfying your taste buds. Enjoy the goodness of fresh ingredients in every bite!

Ingredients

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2 large boneless, skinless chicken breasts (cut in half horizontally)
2 Tablespoons olive oil
2 teaspoons Italian seasoning
8 cups romaine lettuce (spinach or spring mix)
1 cup chickpeas
2 tomatoes (sliced or diced)
1 cucumber (chopped)
1/2 red onion (sliced or diced)
1/4 cup crumbled feta cheese
1/4 cup chopped fresh parsley
1/4 cup mayo (or plain Greek yogurt)
2 Tablespoons plain Greek yogurt (or mayo)
3 Tablespoons extra virgin olive oil
2 Tablespoons balsamic vinegar
1/4 teaspoon Italian seasoning
1/4 teaspoon garlic salt
1 Tablespoon pure maple syrup (or honey)

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Instructions

Cook the Chicken: Heat olive oil in a large skillet over medium-high heat. Season chicken with Italian seasoning, salt, and pepper. Cook for 5–6 minutes per side until fully cooked; let rest before slicing.
Prepare the Dressing: In a small bowl, whisk together mayo (or Greek yogurt), olive oil, balsamic vinegar, Italian seasoning, garlic salt, and maple syrup until smooth.
Assemble the Salad: In a large bowl or individual bowls, layer romaine lettuce, sliced chicken, chickpeas, tomatoes, cucumber, red onion, feta cheese (if using), and parsley. Drizzle with dressing and toss gently to combine.

Prep Time: 5 minutes
Cook Time: 12 minutes
Category: Salad
Method: Cooking
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl (about 300g)
Calories: 360
Sugar: 5g
Sodium: 450mg
Fat: 18g
Saturated Fat: 3g
Unsaturated Fat: 15g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 8g
Protein: 27g
Cholesterol: 75mg