Summer calls for fresh, light meals that are full of flavor, and this Grilled Lemon Herb Mediterranean Chicken Salad is just the ticket. Perfect for a sunny afternoon or a casual dinner, this salad combines the vibrant tastes of the Mediterranean with the refreshing zing of lemon. Not only is it a feast for the eyes, but it’s also packed with nutritious ingredients that fit seamlessly into your keto lifestyle. Whether you’re hosting a backyard BBQ or looking for a quick and healthy meal, this salad is sure to impress.
Grilled Lemon Herb Mediterranean Chicken Salad
This vibrant and flavorful salad is perfect for any occasion, offering a taste of the Mediterranean in every bite.
Ingredients
Marinade/Dressing:
- 2 tablespoons olive oil
- Juice of 1 lemon (1/4 cup fresh squeezed lemon juice)
- 2 tablespoons water
- 2 tablespoons red wine vinegar
- 2 tablespoons fresh chopped parsley
- 2 teaspoons dried basil
- 2 teaspoons garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- Cracked pepper, to taste
- 1 pound (500 g) skinless, boneless chicken thigh fillets (or chicken breasts)
Salad:
- 4 cups Romaine (or Cos) lettuce leaves, washed and dried
- 1 large cucumber, diced
- 2 Roma tomatoes, diced
- 1 red onion, sliced
- 1 avocado, sliced
- 1/3 cup pitted Kalamata olives (or black olives), sliced (optional)
- Lemon wedges to serve
Instructions
- Prepare the Marinade/Dressing: In a small bowl, whisk together the olive oil, lemon juice, water, red wine vinegar, parsley, dried basil, minced garlic, dried oregano, salt, and cracked pepper.
- Marinate the Chicken: Place the chicken fillets in a large zip-lock bag or shallow dish. Pour half of the marinade over the chicken, making sure it’s well coated. Marinate for at least 15-30 minutes, preferably a few hours.
- Grill the Chicken: Preheat a grill or grill pan over medium-high heat. Grill the chicken for 5-7 minutes on each side, or until fully cooked and the internal temperature reaches 165°F (75°C). Remove from the grill and let it rest for a few minutes before slicing.
- Prepare the Salad: While the chicken is grilling, prepare the salad by arranging the Romaine lettuce, diced cucumber, diced tomatoes, sliced red onion, sliced avocado, and Kalamata olives (if using) in a large serving bowl.
- Assemble the Salad: Slice the grilled chicken and place it on top of the salad. Drizzle the remaining marinade/dressing over the salad.
- Serve: Serve with lemon wedges on the side for an extra burst of citrus flavor.
Breakdown of Ingredients and Average Carb Content
- Romaine Lettuce: ~1g net carbs per cup, low in carbs and high in fiber.
- Cucumber: ~1g net carbs per 1/4 cup, adds crunch with minimal carbs.
- Tomatoes: ~4g net carbs per 1/2 cup, provide a slight sweetness and are low in carbs.
- Red Onion: ~1g net carbs per tablespoon, adds a bit of sharpness with low carb content.
- Avocado: ~2g net carbs per half avocado, creamy texture and low in carbs.
- Kalamata Olives (optional): ~1g net carbs per 4 olives, adds a salty flavor with low carbs.
- Chicken Thighs/Breasts: 0g carbs, high in protein and zero carbs.
- Marinade/Dressing: Primarily consists of olive oil, lemon juice, and herbs, contributing negligible carbs.
Total Carbs per Serving: Approximately 10g, varies with different products used.
Refreshing Keto Meal
Enjoy a taste of the Mediterranean with this Grilled Lemon Herb Mediterranean Chicken Salad. It’s a refreshing, flavorful, and nutritious option that’s perfect for any meal. Whether you’re on a keto diet or simply looking for a delicious and healthy salad, this recipe is sure to become a favorite. Light up the grill and indulge in the fresh, zesty flavors that will transport you to a sunny Mediterranean coast.
Credit to gogas2 on Reddit
