Mediterranean Chicken Salad With Feta and Avocado
Juicy seared chicken, crisp vegetables, creamy avocado, feta cheese and kalamata olives tossed in a flavorful vinaigrette. This easy Mediterranean chicken salad is ready in just 15 minutes! It is a family-friendly high protein lunch or dinner.
Servings: 2
Calories: 618kcal
Equipment
- large non-stick frying pan
Ingredients
Dressing
- 3 tablespoon extra virgin olive oil
- 3 teaspoon red wine vinegar or 1.5 tablespoons lemon juice or apple cider vinegar
- ⅔ teaspoon Dijon mustard
- ½ teaspoon dried oregano or Italian herbs
- 1 clove garlic minced finely
- generous pinch of salt and pepper
Chicken
- 2 skinless chicken breasts 370g, cut into 1 inch cubes ***see recipe notes
- ½ teaspoon oregano or Italian herbs
- ½ teaspoon flaked sea salt
- ¼ teaspoon cracked black pepper
- 1 tablespoon olive oil for frying
Salad
- 2 cups baby gem lettuce chopped (150g), 1 large or 2 small heads
- ⅓ cup kalamata olives pitted (45g)
- ½ cup cherry tomatoes quartered (80g)
- ½ cup cucumber diced (70g)
- ½ avocado sliced (90g)
- ¼ red onion thinly sliced (15g) ***see recipe notes
- ⅓ cup Feta crumbled (50g)
To Serve
- 1 tablespoon fresh dill or basil chopped
Instructions
Mix Dressing
- Whisk together the olive oil, red wine vinegar, Dijon mustard, oregano or Italian herbs, finely chopped garlic, salt and pepper in a small bowl. Set aside.
Prep Chicken
- Pat chicken dry with kitchen paper. Chop into 1 inch cubes and season with salt, pepper and oregano.
- Heat 1 tablespoon of olive oil in pan over medium-high heat. Add the chicken in a single layer without crowding the pan. Leave it undisturbed for 3-4 minutes or until a golden crust forms. Flip and sear the other side for another 2-3 minutes or until done.
Assemble Salad
- Toss ⅓ of the dressing through the chopped lettuce.
- In a separate bowl, mix the quartered cherry tomatoes, diced cucumber, olives, red onion and crumbled feta cheese.
- Build 1 large or 2 individual bowls: Arrange the dressed lettuce as a base. Top with the tomato feta mix, sliced avocado, chicken cubes and sprinkle with fresh dill or basil. Drizzle the rest of the dressing on top and serve immediately.
Notes
5.2g net carbs per serving. Makes 2 servings as a filling main meal.
Juicy Chicken: Patting dry the chicken, leaving space between the cubes and not moving the meat during searing are essential steps! This is how you get you a golden crust and juicy meat WITHOUT the need to marinate.
Mild Onion: To remove their pungent bite, soak the slices in a small bowl of water while you sear the chicken.
Meal Prep: Sear the chicken and mix together the dressing. You can store the chicken for up to 3 days in the fridge and the dressing for up to a week. Store the vegetables separately and chop them right before assembling the salad.
Tip: Make a larger batch of the dressing to have it ready for salads throughout the week.
Nutrition
Calories: 618kcal | Total Carbohydrates: 9.8g | Protein: 47.3g | Fat: 43.1g | Saturated Fat: 9.8g | Fiber: 4.5g | Sugar: 3.4g
