Mediterranean Salad With Pan-Grilled Chicken

2 large salads
35 min

I love a big salad for lunch because that's when I seem most hungry during the day. When I combine nearly all of the food groups, I really feel the most full. This salad is inspired by Mediterranean cuisine and a couple other add-ins along the way.


I won't lie to you, this takes a bit of prep work with the chicken and roasted veggies. However, what works best for me is prepping once, and eating a few meals out of it. I'm going to present the recipe as a serving for two (or two large salads), but you can easily double this for more meals.


Step one, pick out what wonderful veggies you want on your salad, because that is the best part! I roasted asparagus, garlic, and tomatoes for mine, but you could easily do zucchini, eggplant, bell peppers, or broccoli. I used those roasted garlic cloves to not only season the veggies while roasting, but then I blended it into the vinaigrette, too. You will have some extra dressing. Use on more salads or grain bowls or plain roasted veggies.


MY TIPS: Start with roasting the veggies with the garlic. Then cook the chicken and while the chicken is in the oven, chop the veggies and make the dressing.


Enjoy being creative with this salad :)


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Mediterranean Salad With Pan-Grilled Chicken
Recipe details
  • 2  large salads
  • Prep time: 5 Minutes Cook time: 30 Minutes Total time: 35 min
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Ingredients
Roasted Garlic Vinaigrette (you will have extra dressing)
  • Roasted garlic cloves from 1 head (you can add less if you like)
  • 2 Tbsp EVOO
  • 1 Tbsp apple cider vinegar
  • 1/2 tsp balsamic vinegar
  • 1 Tbsp honey
  • 1.5 tsp dijon
  • 2 Tbsp fresh thyme leaves
  • salt/pepper to taste
  • 1-2 Tbsp water
Roasted Chicken
  • 1 very large chicken breast, cut in half lengthwise or two smaller breasts
  • 1 Tbsp Italian seasoning
  • salt/pepper
  • 1-2 Tbsp canola or avocado oil
Roasted Veggies
  • 8-12 asparagus stalks (1 bunch)
  • 1 C cherry tomatoes
  • 1 head garlic cloves
  • 1 Tbsp EVOO
  • salt/pepper to taste
Salad assembly
  • 2 C romaine or leafy green lettuce
  • 1 small cucumber, large dice
  • 1/4 C sliced toasted walnuts
  • 1/2 red onion, sliced
  • 2 oz goat cheese
  • 2 servings kalmata olives
  • Top with roasted veggies, chicken, and dressing
Instructions
Roasted Garlic Vinaigrette
Blend roasted garlic and other ingredients until smooth
Make dressing: Blend roasted garlic and other ingredients until smooth
Roasted Chicken
Preheat oven to 400 F
Preheat (preferably cast iron) skillet with oil on top of the stove
Trim fat from large chicken breast and cut in half lengthwise
Season two pieces with salt, pepper, and an Italian spice blend. You can also just use oregano or basil or thyme. I like the blend of all.
Sear chicken for about 3-4 minutes on each side until you see a nice char
Take skillet directly from stove top and place in preheated oven to finish cooking the chicken.
Bake for 10-15 minutes until meat thermometer reads 165 F. The thinner the breast, the less time it will take
Roasted Veggies
Preheat oven to 400F
Rinse asparagus and chop off woody white ends. I cut mine in half, too
Rinse tomatoes
Peel garlic cloves from head
Toss all on sheet pan with EVOO and salt/pepper
Bake for about 15-18 minutes, tossing once while cooking.
Salad assembly
Spread your greens on 2 plates
Slice your chicken breasts and divide on 2 plates
Chop cucumber and red onion
Toss in olives, walnut halves, goat cheese
Top with roasted veggies and dressing
Tips
  • MY TIPS: Start with roasting the veggies with the garlic. Then cook the chicken and while the chicken is in the oven, chop the veggies and make the dressing.
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Comments
  • looks like a great recipe !! I count my carbs being diabetic and was wondering where all the carbs are from ? and is the 36 carbs for both salads or each !? just seems like a lot ! 1 tbs of honey has 17 carbs and know that tomatoes have some too ! just wondering as I would have to give myself insulin for carbs !


    • The Black Cat Kitchen The Black Cat Kitchen on Mar 25, 2022

      Hi Stephanie, so I actually didn't input nutrition data for this recipe, it must have auto filled or been put in by admins. I know that tomatoes have some carbs and the honey as you mention. I would take the ingredients you like here and look at each one individually for carb counting. There are some great online calculators that tell you how many net carbs are in certain foods. That way you know exactly what you are getting. I apologize that this auto filled nutrition info, because I have no idea where it came from! I hope you enjoy and take care!

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