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Mediterranean Grilled Chicken & Quinoa Salad

Mediterranean Grilled Chicken & Quinoa Salad

By emensah m

Mediterranean-inspiredIntermediate

A bright, satisfying Mediterranean-style salad: charred, juicy grilled chicken atop tender, nutty quinoa with crisp mixed greens, sweet cherry tomatoes, cool cucumber and salty feta. The lemon-olive dressing and a quick herb-garlic rub give the dish lively citrus and savory depth — a restaurant-quality main course that’s fresh, textural and balanced.

Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
4 servings
saladmain courseMediterraneanhealthy

Ingredients

  • 560 g skinless boneless chicken breast
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1 tbsp extra-virgin olive oil (for cooking)
  • 2/3 cup dry quinoa
  • 1 1/3 cup water (for cooking quinoa)
  • 1 whole bay leaf (optional, for quinoa)
  • 8 cups mixed salad greens (spring mix or baby greens)
  • 2 cups cherry tomatoes, halved
  • 2 medium English cucumber, halved lengthwise and sliced
  • 113 g feta cheese, crumbled
  • 4 tbsp lemon (juice)
  • 4 tbsp extra-virgin olive oil (for dressing)
  • 1 tsp Dijon mustard
  • 2 cloves garlic, minced
  • 1/4 tsp salt (for dressing)
  • 1/4 tsp black pepper (freshly ground, for dressing)
  • 2 tbsp fresh parsley or mint (optional), finely chopped

Instructions

1

Measure and rinse the quinoa: Put 2/3 cup dry quinoa in a fine-mesh sieve and rinse under cold water until the water runs clear (30–60 seconds). Rinsing removes surface saponins that can taste bitter; it also loosens dust and improves the final texture.

2

Cook the quinoa: Combine the rinsed quinoa and 1 1/3 cups water (and the optional bay leaf) in a small saucepan. Bring to a simmer over medium-high heat, then reduce to low, cover and cook for 12–15 minutes until water is absorbed. Remove from heat and let rest, covered, 5 minutes to steam — this makes the grains fluffy and prevents a gummy texture. Fluff with a fork and discard the bay leaf.

3

Prepare the chicken: Pat the 560 g chicken breasts dry with paper towels (dry surface = better browning). If breasts are thick, butterfly or pound to an even 1/2–3/4" thickness so they cook evenly. Season both sides with 1 tsp kosher salt, 1/2 tsp black pepper, 1/2 tsp garlic powder and 1/2 tsp dried oregano. The simple rub highlights the Mediterranean flavors without overpowering the chicken.

4

Preheat and oil the grill or skillet: Heat a grill pan or outdoor grill to medium-high (about 400°F / 200°C) or set a heavy skillet over medium-high heat. Brush 1 tbsp olive oil on the grill grates or into the pan to prevent sticking and encourage even browning. High, direct heat quickly sears the chicken, developing flavor through Maillard browning.

5

Grill the chicken: Place the chicken on the hot grill or pan and sear 4–6 minutes per side (depending on thickness) until a golden-brown crust forms and the internal temperature reaches 74°C / 165°F. Flip only once when the surface releases easily — frequent turning prevents a good crust. If using an outdoor grill, move to indirect heat for thicker breasts to finish cooking without charring.

6

Rest and slice the chicken: Transfer cooked chicken to a cutting board and let rest 5 minutes before slicing across the grain. Resting allows juices to redistribute so the breast stays moist rather than leaking out when cut.

7

Make the lemon-olive vinaigrette: In a small bowl or jar whisk 4 tbsp extra-virgin olive oil, 4 tbsp fresh lemon juice, 1 tsp Dijon, 2 minced garlic cloves, 1/4 tsp salt and 1/4 tsp fresh ground pepper. Whisk or shake vigorously until emulsified (the oil temporarily suspends in the lemon for a glossy dressing). Taste and adjust salt/lemon — acidity should brighten the salad without overpowering the chicken.

8

Assemble the salad base: In a large bowl combine 8 cups mixed salad greens, 2 cups halved cherry tomatoes and the sliced cucumbers. Spoon in the warm (or room-temperature) quinoa — mixing warm grain with greens softens them slightly and helps the dressing adhere.

9

Dress and toss: Pour about 3 tbsp of the vinaigrette over the salad mixture and toss gently to coat. Reserve a bit of dressing to finish the plates. Start with less dressing so the salad doesn’t become soggy; you can always add more.

10

Plate and finish: Divide the dressed salad among four plates, mound 1/2 cup cooked quinoa on each, top with sliced grilled chicken (about 140–150 g each). Sprinkle 1 oz (28 g) crumbled feta over each portion and scatter chopped parsley or mint. Drizzle remaining dressing, finish with a crack of black pepper and a light sprinkle of flaky salt if desired. The final drizzle and herbs add freshness and an attractive shine.

11

Serve immediately: Serve while the chicken is still slightly warm for the best contrast of textures — warm chicken and quinoa against crisp greens. This contrast is a signature element of a satisfying composed salad.

Chef's Tips

  • 1Even thickness for even cooking: Pound or butterfly thicker chicken breasts to a uniform thickness (about 1/2–3/4") so they cook through at the same time and stay juicy.
  • 2Use residual heat: Letting quinoa rest covered for 5 minutes after cooking allows it to finish steaming and become fluffy rather than gummy.
  • 3Control the dressing: Start with two-thirds of the dressing, toss, and add more only if needed. Too much dressing wilts greens and masks the delicate flavors.

Variations

  • Grilled salmon or shrimp: Substitute 140–150 g salmon fillets or 120–150 g shrimp per serving. Adjust cooking times (salmon ~4–5 minutes per side; shrimp 1–2 minutes per side) and use the same dressing.
  • Vegetarian version: Replace chicken with marinated and grilled halloumi or a generous portion of roasted chickpeas. For a vegan option, skip the feta or use a plant-based cheese.
  • Grain swap: Use farro, bulgur, or brown rice in place of quinoa; adjust cooking times and ratios according to package instructions.

Nutrition per Serving

575

Calories

53g

Protein

29g

Carbs

27g

Fat

5g

Fiber

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Mediterranean Grilled Chicken & Quinoa Salad

By emensah m

saladmain courseMediterraneanhealthy
Mediterranean Grilled Chicken & Quinoa Salad - skinless boneless chicken breast, kosher salt recipe

A bright, satisfying Mediterranean-style salad: charred, juicy grilled chicken atop tender, nutty quinoa with crisp mixed greens, sweet cherry tomatoes, cool cucumber and salty feta. The lemon-olive dressing and a quick herb-garlic rub give the dish lively citrus and savory depth — a restaurant-quality main course that’s fresh, textural and balanced.

Mediterranean-inspiredIntermediate4 servings
Prep: 15 minutes
Cook: 20 minutes
35 minutes

Ingredients

  • 560 g skinless boneless chicken breast
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1 tbsp extra-virgin olive oil (for cooking)
  • 2/3 cup dry quinoa
  • 1 1/3 cup water (for cooking quinoa)
  • 1 whole bay leaf (optional, for quinoa)
  • 8 cups mixed salad greens (spring mix or baby greens)
  • 2 cups cherry tomatoes, halved
  • 2 medium English cucumber, halved lengthwise and sliced
  • 113 g feta cheese, crumbled
  • 4 tbsp lemon (juice)
  • 4 tbsp extra-virgin olive oil (for dressing)
  • 1 tsp Dijon mustard
  • 2 cloves garlic, minced
  • 1/4 tsp salt (for dressing)
  • 1/4 tsp black pepper (freshly ground, for dressing)
  • 2 tbsp fresh parsley or mint (optional), finely chopped

Instructions

1

Measure and rinse the quinoa: Put 2/3 cup dry quinoa in a fine-mesh sieve and rinse under cold water until the water runs clear (30–60 seconds). Rinsing removes surface saponins that can taste bitter; it also loosens dust and improves the final texture.

2

Cook the quinoa: Combine the rinsed quinoa and 1 1/3 cups water (and the optional bay leaf) in a small saucepan. Bring to a simmer over medium-high heat, then reduce to low, cover and cook for 12–15 minutes until water is absorbed. Remove from heat and let rest, covered, 5 minutes to steam — this makes the grains fluffy and prevents a gummy texture. Fluff with a fork and discard the bay leaf.

3

Prepare the chicken: Pat the 560 g chicken breasts dry with paper towels (dry surface = better browning). If breasts are thick, butterfly or pound to an even 1/2–3/4" thickness so they cook evenly. Season both sides with 1 tsp kosher salt, 1/2 tsp black pepper, 1/2 tsp garlic powder and 1/2 tsp dried oregano. The simple rub highlights the Mediterranean flavors without overpowering the chicken.

4

Preheat and oil the grill or skillet: Heat a grill pan or outdoor grill to medium-high (about 400°F / 200°C) or set a heavy skillet over medium-high heat. Brush 1 tbsp olive oil on the grill grates or into the pan to prevent sticking and encourage even browning. High, direct heat quickly sears the chicken, developing flavor through Maillard browning.

5

Grill the chicken: Place the chicken on the hot grill or pan and sear 4–6 minutes per side (depending on thickness) until a golden-brown crust forms and the internal temperature reaches 74°C / 165°F. Flip only once when the surface releases easily — frequent turning prevents a good crust. If using an outdoor grill, move to indirect heat for thicker breasts to finish cooking without charring.

6

Rest and slice the chicken: Transfer cooked chicken to a cutting board and let rest 5 minutes before slicing across the grain. Resting allows juices to redistribute so the breast stays moist rather than leaking out when cut.

7

Make the lemon-olive vinaigrette: In a small bowl or jar whisk 4 tbsp extra-virgin olive oil, 4 tbsp fresh lemon juice, 1 tsp Dijon, 2 minced garlic cloves, 1/4 tsp salt and 1/4 tsp fresh ground pepper. Whisk or shake vigorously until emulsified (the oil temporarily suspends in the lemon for a glossy dressing). Taste and adjust salt/lemon — acidity should brighten the salad without overpowering the chicken.

8

Assemble the salad base: In a large bowl combine 8 cups mixed salad greens, 2 cups halved cherry tomatoes and the sliced cucumbers. Spoon in the warm (or room-temperature) quinoa — mixing warm grain with greens softens them slightly and helps the dressing adhere.

9

Dress and toss: Pour about 3 tbsp of the vinaigrette over the salad mixture and toss gently to coat. Reserve a bit of dressing to finish the plates. Start with less dressing so the salad doesn’t become soggy; you can always add more.

10

Plate and finish: Divide the dressed salad among four plates, mound 1/2 cup cooked quinoa on each, top with sliced grilled chicken (about 140–150 g each). Sprinkle 1 oz (28 g) crumbled feta over each portion and scatter chopped parsley or mint. Drizzle remaining dressing, finish with a crack of black pepper and a light sprinkle of flaky salt if desired. The final drizzle and herbs add freshness and an attractive shine.

11

Serve immediately: Serve while the chicken is still slightly warm for the best contrast of textures — warm chicken and quinoa against crisp greens. This contrast is a signature element of a satisfying composed salad.

Chef's Tips

  • 1Even thickness for even cooking: Pound or butterfly thicker chicken breasts to a uniform thickness (about 1/2–3/4") so they cook through at the same time and stay juicy.
  • 2Use residual heat: Letting quinoa rest covered for 5 minutes after cooking allows it to finish steaming and become fluffy rather than gummy.
  • 3Control the dressing: Start with two-thirds of the dressing, toss, and add more only if needed. Too much dressing wilts greens and masks the delicate flavors.

Variations

  • Grilled salmon or shrimp: Substitute 140–150 g salmon fillets or 120–150 g shrimp per serving. Adjust cooking times (salmon ~4–5 minutes per side; shrimp 1–2 minutes per side) and use the same dressing.
  • Vegetarian version: Replace chicken with marinated and grilled halloumi or a generous portion of roasted chickpeas. For a vegan option, skip the feta or use a plant-based cheese.
  • Grain swap: Use farro, bulgur, or brown rice in place of quinoa; adjust cooking times and ratios according to package instructions.

Nutrition per Serving

575

Calories

53g

Protein

29g

Carbs

27g

Fat

5g

Fiber

Rate this Recipe

Your Rating:

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