Mediterranean Hen Salad

This Mediterranean Hen Salad is a recent, wholesome, and flavorful dish good for meal prep or a lightweight lunch. That includes tender grilled hen, crisp Romaine lettuce, crumbled feta cheese, and a zesty selfmade dressing, this salad is full of recent greens like cucumbers, tomatoes, purple onions, and Kalamata olives. The easy but scrumptious dressing is made with olive oil, Dijon mustard, purple wine vinegar, lemon, and recent herbs like oregano and dill, making a Mediterranean-inspired meal that’s each nutritious and filling. Excessive in protein, fiber, and wholesome fat, this recipe is right for these following a low-carb, gluten-free, or Mediterranean weight loss plan.

Elements

For the hen and dressing:

¼ cup + 3 tablespoons olive oil, divided
1 garlic clove, minced
1 tablespoon + 2 teaspoons purple wine vinegar, divided
1 tablespoon + 1 teaspoon dried oregano, divided
1 teaspoon dried dill
½ teaspoon salt
¼ teaspoon black pepper
1 pound boneless, skinless hen breasts
½ small shallot, minced
2 teaspoons Dijon mustard
1 lemon, zested and juiced

To assemble:

3-4 cups Romaine lettuce, chopped
½ cup crumbled feta cheese
3-4 Persian cucumbers, diced
2 ripe plum tomatoes, seeded and diced
½ purple onion, thinly sliced
¼ cup pitted Kalamata olives, sliced
2 tablespoons chopped recent dill

Directions

Make the hen marinade: In a medium bowl, mix ¼ cup olive oil, minced garlic, 1 tablespoon purple wine vinegar, 1 tablespoon oregano, dried dill, salt, and black pepper. Add the hen breasts and toss to coat. Let marinate for quarter-hour to 4 hours.
Make the salad dressing: In a small bowl, whisk collectively the shallot, Dijon mustard, 2 teaspoons purple wine vinegar, 1 teaspoon oregano, lemon zest, and lemon juice. Slowly stream within the remaining 3 tablespoons of olive oil whereas whisking to emulsify the dressing.
Grill the hen: Preheat a grill or grill pan to medium-high warmth. Take away the hen from the marinade, permitting any extra to drip off. Grill the hen for 5-6 minutes on all sides, or till it reaches an inner temperature of 165°F and is flippantly charred. Let the hen relaxation for five minutes earlier than slicing.
Assemble the salad: On a big platter or in a bowl, organize the chopped Romaine lettuce, crumbled feta cheese, diced cucumber, diced tomatoes, purple onion, olives, and recent dill. High with the sliced grilled hen.
Drizzle the dressing over the salad and toss to mix. Serve instantly.

Why You’ll Love This Recipe

Recent and Vibrant Flavors: The mix of tangy lemon, recent dill, and savory feta cheese offers a Mediterranean-inspired salad that’s bursting with taste.
Wholesome & Mild: This hen salad is full of lean protein, recent greens, and wholesome fat, making it a nutritious meal choice.
Simple to Make: With a easy marinade and fast grilling course of, this recipe is a breeze to organize.
Customizable: You may simply regulate the components to fit your preferences or dietary restrictions.

Ideas

Marinate the hen longer: You probably have extra time, marinating the hen for 2-4 hours will improve the flavors even additional.
Grilling choice: For added smokiness, contemplate grilling the hen on an out of doors grill as an alternative of utilizing a grill pan.
Lettuce substitutes: Be at liberty to swap Romaine with blended greens or spinach for selection.
Make forward: You may grill the hen and prep the salad components forward of time, protecting the dressing separate till serving.

Variations and Substitutions

Vegetarian choice: Change the hen with grilled or roasted chickpeas for a plant-based model.
Olive substitutions: If you happen to’re not a fan of Kalamata olives, attempt utilizing inexperienced olives or capers.
Dairy-free choice: Omit the feta cheese or use a dairy-free cheese different.
Extra veggies: Add additional greens like bell peppers, cherry tomatoes, or avocado for a richer salad.

FAQs

Can I take advantage of hen thighs as an alternative of hen breasts?
Sure, hen thighs can be utilized instead of hen breasts for a juicier, extra flavorful choice. Simply regulate the cooking time to make sure they attain 165°F.

How do I retailer leftovers?
Retailer the salad parts individually in hermetic containers within the fridge for as much as 2 days. Preserve the dressing separate till you’re able to serve.

Can I make this salad forward of time?
Sure, you possibly can grill the hen and put together the greens forward of time. Simply retailer the parts individually and mix them with the dressing when able to serve.

Serving Recommendations

Serve with pita bread: Heat pita or flatbread makes an awesome aspect dish to scoop up the salad and dressing.
Add a aspect of hummus: Pair this Mediterranean hen salad with creamy hummus for additional taste and texture.
Take pleasure in with quinoa: For a heartier meal, serve the salad with a aspect of quinoa or couscous.
High with tzatziki: For a conventional Mediterranean contact, drizzle some selfmade or store-bought tzatziki over the salad.