Description
A refreshing and healthy Zesty Grilled Chicken Salad featuring marinated grilled chicken breasts paired with a vibrant mix of crunchy veggies, roasted sunflower seeds, and crumbled feta cheese, all tossed in a tangy Dijon apple cider vinaigrette. Perfect for a light lunch or dinner, this salad balances protein, fresh vegetables, and zesty flavors.
Ingredients
Scale
For the Chicken and Marinade
- 2 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 1 teaspoon fresh thyme leaves
- Salt and pepper to taste
For the Salad
- 4 cups mixed salad greens (arugula, spinach, and romaine)
- 1 cup cherry tomatoes, halved
- 1 cucumber, thinly sliced
- 1 small red bell pepper, thinly sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup roasted sunflower seeds
- 1/4 cup feta cheese, crumbled
For the Dressing
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon Dijon mustard
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
Instructions
- Prepare the Marinade: In a small bowl, combine the olive oil, lemon zest, lemon juice, minced garlic, fresh thyme leaves, salt, and pepper. Mix well to create a flavorful marinade for the chicken.
- Marinate the Chicken: Place the chicken breasts in a shallow dish and pour the marinade over them. Ensure each piece is thoroughly coated. Cover the dish and refrigerate for at least 30 minutes to let the flavors infuse.
- Grill the Chicken: Preheat your grill or grill pan on medium-high heat. Remove the chicken from the marinade, letting any excess drip off. Grill each breast for approximately 6 to 7 minutes on each side, or until fully cooked and nicely seared with grill marks. Once grilled, set the chicken aside to rest for a few minutes.
- Assemble the Salad Base: In a large salad bowl, combine the mixed greens, halved cherry tomatoes, thinly sliced cucumber, red bell pepper, red onion, roasted sunflower seeds, and crumbled feta cheese. Toss them gently to distribute evenly.
- Make the Dressing: In a separate small bowl, whisk together the extra-virgin olive oil, Dijon mustard, apple cider vinegar, honey, salt, and pepper until the dressing is smooth and emulsified.
- Add Chicken and Dress the Salad: Slice the rested grilled chicken thinly and add it to the salad bowl. Drizzle the prepared dressing over the salad and toss gently to ensure all ingredients are coated with the zesty vinaigrette.
- Serve: Serve the salad immediately for the freshest taste, or refrigerate it for 10 to 15 minutes to allow the flavors to meld together before serving.
Notes
- Marinating the chicken for longer (up to 2 hours) will enhance flavor but avoid exceeding 4 hours to prevent texture changes.
- Use fresh herbs like thyme for best flavor; dried can be substituted but use half the quantity.
- To make this salad gluten-free, ensure the Dijon mustard used is gluten-free certified.
- For added protein variety, substitute chicken breasts with grilled tofu or salmon fillets.
- Chilling the salad briefly before serving helps meld flavors but avoid long storage to keep veggies crisp.
