Mediterranean Chicken Salad

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

Suggestions


Experience the vibrant flavors of the Mediterranean with our tantalizing Mediterranean Chicken Salad, a dish that promises to delight your taste buds while keeping it dairy-free! Perfectly suited for lunch, dinner, or any occasion where you crave something refreshing and wholesome, this salad combines the savory richness of marinated artichoke hearts, the sweet burst of halved cherry tomatoes, and the briny goodness of Kalamata olives. The addition of tender, diced chicken brings a hearty element that makes this salad a satisfying main course.

In just 45 minutes, you can create a colorful, nutritious meal that serves four people, each packing in 558 calories of pure deliciousness. The unique blend of Dijon mustard, fresh tarragon, and zesty lemon juice forms a dressing that ties all the elements together, ensuring every bite is balanced and flavorful. Tossed with orzo pasta, this Mediterranean-inspired dish is not only visually appealing but also loaded with protein, making it perfect for anyone looking for a filling yet healthy option.

Whether you're hosting a dinner party or simply enjoying a meal at home, this Mediterranean Chicken Salad is an impressive, easy-to-make choice. So gather your ingredients and get ready to dive into a culinary adventure that will transport you to sunny shores – all from the comfort of your kitchen!

Ingredients

  • 1.5 tablespoons capers drained
  • 10 ounces cherry tomatoes halved
  • cups meat from a rotisserie 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 hearts drained
  • tablespoons olive oil 
  • 0.5 cup orzo pasta; 3 ounces) (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