Low-Carb Mediterranean Chicken Salad with Zucchini Ribbons
A vibrant and refreshing low-carb main course, this Mediterranean Chicken Salad combines tender grilled chicken with crisp zucchini ribbons, briny olives, juicy tomatoes, and creamy feta, all tossed in a zesty lemon-herb vinaigrette.
Ingredients
- •1.5 lb chicken breasts, boneless, skinless
- •1 tablespoon olive oil
- •1 teaspoon dried oregano
- •0.5 teaspoon garlic powder
- •0.5 teaspoon salt
- •0.25 teaspoon black pepper, freshly ground
- •3 large zucchini, medium
- •1.5 cup cherry tomatoes, halved
- •1 cup cucumber, English, diced
- •0.5 cup red onion, thinly sliced
- •0.5 cup Kalamata olives, pitted and halved
- •0.75 cup feta cheese, crumbled
- •0.25 cup fresh parsley, chopped
- •0.25 cup fresh mint, chopped
- •0.33 cup extra virgin olive oil
- •3 tablespoon lemon juice, freshly squeezed
- •1 clove garlic, minced
- •1 teaspoon dried oregano
- •1 teaspoon Dijon mustard
- •0.5 teaspoon salt
- •0.25 teaspoon black pepper, freshly ground
Instructions
- 1.
Prepare the chicken: Pat chicken breasts dry. In a small bowl, combine 1 tablespoon olive oil, 1 teaspoon dried oregano, garlic powder, 0.5 teaspoon salt, and 0.25 teaspoon black pepper. Rub this mixture evenly over the chicken breasts.
- 2.
Cook the chicken: Heat a grill pan or outdoor grill over medium-high heat. Grill the chicken for 5-7 minutes per side, or until cooked through and internal temperature reaches 165°F (74°C). Remove from heat, let rest for 5 minutes, then slice into bite-sized pieces or thin strips.
- 3.
Make zucchini ribbons: Wash zucchini thoroughly. Using a vegetable peeler or mandoline, carefully slice the zucchini lengthwise into thin ribbons. Discard the very first and last slices, and stop when you reach the seedy core.
- 4.
Prepare other salad components: Halve the cherry tomatoes, dice the English cucumber, thinly slice the red onion, halve the pitted Kalamata olives, and crumble the feta cheese. Roughly chop the fresh parsley and mint.
- 5.
Prepare the Lemon-Herb Vinaigrette: In a small bowl or jar, whisk together 0.33 cup extra virgin olive oil, lemon juice, minced garlic, 1 teaspoon dried oregano, Dijon mustard, 0.5 teaspoon salt, and 0.25 teaspoon black pepper until well combined and emulsified.
- 6.
Assemble the salad: In a large serving bowl, combine the zucchini ribbons, sliced chicken, cherry tomatoes, cucumber, red onion, Kalamata olives, crumbled feta, fresh parsley, and fresh mint.
- 7.
Dress and serve: Pour the prepared Lemon-Herb Vinaigrette over the salad ingredients. Toss gently to ensure all components are evenly coated. Serve immediately and enjoy!
Tips
- 💡For perfectly thin zucchini ribbons, a mandoline slicer is ideal. If using a vegetable peeler, apply even pressure and work slowly.
- 💡Don't overcrowd the grill when cooking the chicken; cook in batches if necessary to ensure even browning and cooking.
- 💡To make this recipe ahead, cook the chicken and prepare the vinaigrette separately. Store them in the refrigerator. Prepare the vegetables just before serving to maintain freshness and crispness.
- 💡Adjust the amount of lemon juice and herbs in the vinaigrette to your personal taste preference.
- 💡For an extra layer of flavor, you can lightly salt the zucchini ribbons and let them sit for 10 minutes, then pat dry before adding to the salad. This draws out excess moisture and enhances texture.
Recipe from TheCookbook.ai
Created by Basil Roux