Description
Mediterranean-inspired baked marinated chicken salad blends zesty herbs with fresh greens and tender chicken. Crisp vegetables and tangy dressing complement succulent chicken, creating a light yet satisfying meal you can savor with friends.
Ingredients
Scale
- 2 chicken breasts
- 1/4 cup (60 ml) olive oil
- 2 tablespoons (30 ml) soy sauce
- 1 tablespoon (15 ml) lemon juice
- 2 garlic cloves, minced
- Mixed salad greens
- 1/2 cucumber, sliced
- 1/2 cup (75 g) cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/4 cup (30 g) feta cheese, crumbled
- Salt
- Pepper
Instructions
- Craft a zesty marinade by whisking olive oil, soy sauce, lemon juice, and minced garlic in a mixing container.
- Submerge chicken breasts in the marinade, ensuring complete coverage, and refrigerate for 30-45 minutes to enhance flavor absorption.
- Heat the oven to 375°F (190°C) and prepare a baking sheet with parchment paper or light oil coating.
- Remove chicken from marinade, allowing excess liquid to drip off, and place on the prepared baking sheet.
- Roast the chicken for 25-30 minutes, checking internal temperature reaches 165°F to ensure thorough cooking.
- Allow chicken to rest for 5-7 minutes after removing from oven, which helps retain moisture and makes slicing easier.
- Slice chicken into thin, diagonal strips for optimal salad distribution.
- Arrange fresh salad greens as a base in a serving bowl, creating a vibrant foundation.
- Scatter chopped cucumber, halved cherry tomatoes, and thinly sliced red onion across the greens.
- Strategically layer sliced chicken over the vegetable mixture.
- Crumble feta cheese across the top for a tangy, creamy element.
- Finish with a light sprinkle of salt and freshly ground black pepper to elevate the overall flavor profile.
- Serve immediately to enjoy maximum freshness and temperature contrast.
Notes
- Marinate chicken for maximum flavor by allowing it to sit in the refrigerator for up to 4 hours, which helps tenderize the meat and infuse deeper seasonings.
- For a gluten-free version, swap traditional soy sauce with tamari or coconut aminos to maintain the savory umami profile without wheat ingredients.
- Ensure chicken reaches an internal temperature of 165°F using a meat thermometer to guarantee safe and perfectly cooked protein without drying out the meat.
- Add extra crunch and nutrition by including toasted nuts like almonds or sunflower seeds on top of the salad for a delightful textural contrast.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Appetizer
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 2
- Calories: 370 kcal
- Sugar: 3 g
- Sodium: 700 mg
- Fat: 24 g
- Saturated Fat: 5 g
- Unsaturated Fat: 18 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 40 g
- Cholesterol: 90 mg