Mediterranean Chicken Salad

Dairy Free
Health score
26%
Mediterranean Chicken Salad
45 min.
4
558kcal

Suggestions


Are you ready to tantalize your taste buds with a burst of Mediterranean flavors? This Mediterranean Chicken Salad is not only a delightful mix of ingredients, but it also embodies the essence of healthy eating. Perfectly suited for lunch, dinner, or any time you crave a light yet satisfying meal, this salad combines tender diced chicken, juicy cherry tomatoes, and the briny kick of Kalamata olives, creating a dish that is both refreshing and hearty.

What sets this salad apart is its wonderful combination of textures and flavors. The sweetness of dried currants pairs beautifully with the tangy marinated artichoke hearts, while the capers add an extra layer of complexity that truly elevates the dish. Plus, with a simple but flavorful dressing made from olive oil, tarragon vinegar, and Dijon mustard, each bite is a delicious exploration of the Mediterranean coast.

This recipe is not only dairy-free but also packed with protein, making it a nutritious choice for those looking to maintain a healthy lifestyle without sacrificing flavor. With just 45 minutes of your time, you can whip up a vibrant and healthy dish suitable for family gatherings or meal prep for the week ahead. Dive into this Mediterranean Chicken Salad and let the fresh, bold flavors transport you straight to the sun-soaked shores of the Mediterranean!

Ingredients

  • 1.5 tablespoons capers drained
  • 10 ounces cherry tomatoes halved
  • cups roasted chicken diced cooked (from one 3-pound purchased chicken)
  • 0.5 tablespoon dijon mustard 
  • 0.3 cup currants dried
  • tablespoon tarragon fresh chopped
  • 0.5 cup kalamata olives pitted coarsely chopped
  • 0.5 tablespoon juice of lemon fresh
  • ounce marinated artichoke drained
  • tablespoons olive oil 
  • 0.5 cup orzo pasta (rice-shaped
  • tablespoons tarragon vinegar 

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Combine oil, vinegar, tarragon, lemon juice, and mustard in small bowl; whisk to blend. Season dressing to taste with salt and pepper.
  2. Place chicken in medium bowl.
  3. Mix in 1/4 cup dressing.
  4. Cook orzo in large pot of boiling salted water until just tender but still firm to bite.
  5. Drain. Rinse under cold water to cool; drain well.
  6. Transfer orzo to large bowl. Stir in remaining dressing and toss to coat.
  7. Add chicken mixture, tomatoes, artichoke hearts, olives, currants, and capers. Season salad to taste with salt and pepper and serve.
  8. Per serving: 553 calories, 31g fat (5g saturated), 89mg cholesterol, 474mg sodium, 30g carbohydrates, 2g fiber, 37g protein
  9. Nutrition Data

Nutrition Facts

Calories558kcal
Protein22.14%
Fat56.31%
Carbs21.55%

Properties

Glycemic Index
54.75
Glycemic Load
8.34
Inflammation Score
-7
Nutrition Score
18.35782612925%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
0.02mg
Luteolin
0.13mg
Kaempferol
3.95mg
Myricetin
0.01mg
Quercetin
5.68mg

Nutrients percent of daily need

Calories:558.2kcal
27.91%
Fat:34.98g
53.81%
Saturated Fat:5.68g
35.53%
Carbohydrates:30.11g
10.04%
Net Carbohydrates:26.77g
9.73%
Sugar:10.35g
11.5%
Cholesterol:78.75mg
26.25%
Sodium:623.05mg
27.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.94g
61.89%
Selenium:39.06µg
55.8%
Vitamin B3:9.39mg
46.97%
Vitamin C:27.39mg
33.2%
Vitamin B6:0.6mg
29.94%
Phosphorus:277.71mg
27.77%
Vitamin E:4.13mg
27.56%
Manganese:0.47mg
23.73%
Vitamin A:969.03IU
19.38%
Iron:3.38mg
18.76%
Potassium:596.26mg
17.04%
Vitamin K:16.04µg
15.28%
Zinc:2.1mg
14.02%
Vitamin B2:0.23mg
13.44%
Fiber:3.34g
13.37%
Magnesium:52.7mg
13.17%
Copper:0.25mg
12.42%
Vitamin B5:1.21mg
12.11%
Vitamin B1:0.14mg
9.28%
Calcium:75.29mg
7.53%
Folate:25.54µg
6.38%
Vitamin B12:0.3µg
5.08%
Source:Epicurious