Mediterranean Chicken Salad

Gluten Free
Dairy Free
Health score
51%
Mediterranean Chicken Salad
80 min.
4
821kcal

Suggestions

Mediterranean Chicken Salad

Indulge in the vibrant flavors of the Mediterranean with this delicious and healthy chicken salad. This recipe boasts a impressive health score of 51, making it a fantastic choice for those looking to enjoy a hearty and nutritious meal. Not only is it gluten-free and dairy-free, but it's also packed with fresh, wholesome ingredients that will tantalize your taste buds. Perfect for lunch, dinner, or as a main course, this salad is a versatile dish that's sure to become a staple in your culinary repertoire.

With a preparation time of just 80 minutes, this recipe is ideal for both busy weeknights and leisurely weekends. It serves 4 generous portions, so it's perfect for sharing with family and friends. At 821 calories per serving, it's a satisfying meal that won't weigh you down.

The star of this dish is the succulent Mediterranean-inspired chicken, which is simmered to perfection in a flavorful broth before being combined with an array of vibrant vegetables, including green beans, carrots, and leeks. The salad is then dressed with a zesty lemon juice and olive oil mixture, along with fragrant herbs like oregano and thyme, to create a harmonious blend of flavors that's both fresh and deeply satisfying.

Whether you're a seasoned home cook or just starting out in the kitchen, this Mediterranean Chicken Salad is a must-try. It's the perfect dish for anyone looking to explore the rich and diverse flavors of the Mediterranean while enjoying the health benefits of a well-balanced meal. So why wait? Get ready to embark on a culinary journey that will leave you feeling nourished and delighted.

Ingredients

  •  bay leaves 
  • 0.8 cup olives black
  • 12  peppercorns black
  • tablespoons capers 
  •  carrots peeled chopped
  • 10  cherry tomatoes halved
  • lbs chicken breast whole
  • quarts chicken stock see 
  • teaspoon thyme dried
  • 0.3 lb green beans cooked (don't overcook!)
  •  leek white cleaned sliced
  • 0.5 cup juice of lemon fresh
  • teaspoons oregano dried
  •  parsley 
  • servings salt to taste
  • servings pepper black freshly ground to taste
  • 0.3 cup virgin olive oil 
  • quarts water 
  • medium onion yellow peeled quartered

Equipment

  • bowl
  • pot

Directions

  1. Place water and stock in large pot.
  2. Add the onion, carrots, leek, thyme, bay leaves, parsley, peppercorns, cloves and salt to taste. Bring to boil, reduce heat, and simmer uncovered for 15 minutes.
  3. Add chicken breasts, return to boil, reduce heat, and simmer partially covered until chicken is done, about 20 minutes.
  4. Remove pot from heat, and let chicken cool in the broth.
  5. Remove chicken (save broth for future soup!), discard skin, and pull meat from the bones. Tear meat into large pieces and combine in a bowl with the olive oil and oregano. Cover and let stand at room temperature for 1 hour.
  6. Add remaining ingredients, toss, and season to taste with salt and pepper.
  7. Serve immediately at room temperature.

Nutrition Facts

Calories821kcal
Protein42.65%
Fat40.79%
Carbs16.56%

Properties

Glycemic Index
63.21
Glycemic Load
3.05
Inflammation Score
-10
Nutrition Score
45.54565212001%

Flavonoids

Eriodictyol
1.49mg
Hesperetin
4.41mg
Naringenin
0.42mg
Apigenin
3.25mg
Luteolin
0.26mg
Isorhamnetin
1.38mg
Kaempferol
8.88mg
Myricetin
0.34mg
Quercetin
17.21mg

Nutrients percent of daily need

Calories:820.63kcal
41.03%
Fat:36.85g
56.7%
Saturated Fat:6.55g
40.96%
Carbohydrates:33.64g
11.21%
Net Carbohydrates:29.06g
10.57%
Sugar:13.93g
15.48%
Cholesterol:231.92mg
77.31%
Sodium:1884.69mg
81.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:86.7g
173.4%
Vitamin B3:44.02mg
220.12%
Selenium:120.46µg
172.08%
Vitamin B6:3.08mg
153.78%
Vitamin A:6254.22IU
125.08%
Phosphorus:898.87mg
89.89%
Vitamin K:78.03µg
74.31%
Potassium:2159.01mg
61.69%
Vitamin B5:5.18mg
51.83%
Vitamin B2:0.84mg
49.2%
Vitamin C:38.91mg
47.16%
Magnesium:147.01mg
36.75%
Vitamin E:5.43mg
36.17%
Vitamin B1:0.49mg
32.43%
Copper:0.6mg
29.99%
Iron:4.63mg
25.73%
Manganese:0.48mg
23.95%
Folate:91.14µg
22.78%
Zinc:3.07mg
20.45%
Fiber:4.59g
18.34%
Calcium:132.73mg
13.27%
Vitamin B12:0.68µg
11.34%
Vitamin D:0.34µg
2.27%
Source:Food.com