Mediterranean Salad Recipe
Mediterranean Salad with a Creamy Balsamic Dressing - Full of greens, protein and flavor! Comes together super quickly and tastes so fresh and delicious. Plus it's healthier than most restaurants, too!
Mediterranean Salad with a Creamy Balsamic Dressing - Full of greens, protein and flavor! Comes together super quickly and tastes so fresh and delicious. Plus it's healthier than most restaurants, too!
- 2 tablespoons olive oil
- 1/4 teaspoon italian seasoning
- 1/4 teaspoon garlic salt
- 2 tablespoons balsamic vinegar
- 3 tablespoons extra virgin olive oil
- 1/4 cup crumbled feta cheese
- 2 teaspoons italian seasoning
- 1/4 cup chopped fresh parsley
- 2 large boneless skinless chicken breasts ((cut in half h
- 8 cups romaine lettuce ((spinach or spring mix))
- 2 tomatoes ((sliced or diced))
- 1 cucumber ((chopped))
- 1/2 red onion ((sliced or diced))
- 1/4 cup mayo ((or plain greek yogurt))
- 2 tablespoons plain greek yogurt ((or mayo))
- 1 tablespoon pure maple syrup ((or honey))
- Carbohydrate 2.53127812795016 g
- Cholesterol 8.34375 mg
- Fat 8.61355437574905 g
- Fiber 0.220743749903351 g
- Protein 1.56491812517444 g
- Saturated Fat 2.33493487510416 g
- Serving Size 1 1 Serving (29g)
- Sodium 145.275437505523 mg
- Sugar 2.31053437804681 g
- Trans Fat 0.300043375027276 g
- Calories 93 calories
Step-by-step
- Place the olive oil in a large skillet over medium-high heat.
- Season the chicken with the Italian seasoning, salt and pepper.
- Place the chicken into the pan.
- Cook for 5-6 minutes per side, or until cooked through the center.
- Once cooked, remove from the heat and slice into thin strips once slightly cooled.
- Combine the mayo, greek yogurt, oil, vinegar, Italian seasoning, garlic salt, and maple syrup in a small bowl.
- Whisk until combined.
- Salt and pepper, to taste.
- Layer the lettuce in one large bowl, or 4 individual bowls.
- Top with chicken, tomatoes, cucumber, red onion, feta and parsley.
- Drizzle over the dressing over the top of the salad and toss until combined.
Raw ingredient lists omit the critical impact of preparation order, specifically regarding how slicing chicken breasts horizontally prior to cooking ensures uniform thickness across the entire cut. Pounding meat with a mallet provides an alternative method for achieving even thickness if a sharp knife proves cumbersome in a small kitchen. High heat applied to a skillet quickly develops exterior browning while maintaining interior moisture over a strict five to six minute cooking window per side. Letting cooked protein rest for several minutes allows internal muscle fibers to relax, preventing valuable juices from pooling onto the cutting board instead of remaining inside the meat.
Creamy emulsions require mechanical force to bridge the physical gap between oil and water-based vinegars. Whisking mayonnaise and Greek yogurt vigorously with liquid fats and maple syrup creates a stable suspension that clings properly to leafy greens rather than sliding immediately to the bottom of the bowl. Yogurt introduces lactic acid that softens heavy oils, while mayonnaise supplies lecithin for emulsification stability. Adjusting the ratio allows total substitution flexibility depending on dietary preferences without breaking the emulsion, provided the liquids are added in a slow, steady stream.
Romaine lettuce and raw onions demand proper moisture management to prevent dilution of the dressing during tossing. Salting diced cucumbers and tomatoes ten minutes ahead of assembly draws out excess cellular water through osmosis, yielding a crisper texture on the plate. Thoroughly drying washed greens using a salad spinner or clean kitchen towels stops residual rinse water from thinning the vinegar coating. Water droplets on lettuce leaves act as a physical barrier that repels oil-based dressings entirely.
Assembled plates lose structural integrity rapidly once dressed, making immediate tossing essential for optimal textural contrast. Feta cheese breaks down into fine crumbs if overworked, so scatter it across the top just before serving alongside fresh parsley. Toss individual portions gently with tongs rather than a large spoon to distribute the creamy balsamic evenly without bruising tender herbs or wilting the greens.
