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summer recipes healthy - A vibrant Mediterranean Quinoa Salad with grilled chicken, fresh vegetables, feta, and olives in a large white bowl with a wooden spoon.

Zesty Mediterranean Quinoa Salad with Grilled Chicken

A light, refreshing, and protein-packed salad bursting with Mediterranean flavors, perfect for a healthy summer meal. This dish combines fluffy quinoa, tender grilled chicken, fresh vegetables, briny olives, and tangy feta, all tossed in a zesty lemon-herb dressing.

  • Total Time: 45 minutes
  • Yield: 4 servings 1x

Ingredients

Scale

1 cup quinoa, rinsed
2 cups water or vegetable broth
1.5 lbs (680g) boneless, skinless chicken breasts
1 tsp dried oregano (for chicken)
Salt and black pepper to taste
1 large cucumber, diced
1 pint cherry tomatoes, halved
1 red bell pepper, diced
1/2 small red onion, finely chopped
1/2 cup Kalamata olives, pitted and halved
1/2 cup fresh parsley, chopped
4 oz (113g) feta cheese, crumbled
1/4 cup extra virgin olive oil (for dressing)
Juice of 1 large lemon (34 tbsp)
1 tsp dried oregano (for dressing)
1/2 tsp salt (for dressing)
1/4 tsp black pepper (for dressing)

Instructions

Step 1: Cook the Quinoa. Rinse 1 cup of quinoa thoroughly under cold water. Combine with 2 cups of water or vegetable broth in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed and quinoa is fluffy. Remove from heat and let sit, covered, for 5 minutes, then fluff with a fork. Spread onto a baking sheet to cool completely.
Step 2: Prepare the Chicken. While the quinoa cooks, pat 1.5 lbs (approx. 680g) boneless, skinless chicken breasts dry. Season generously with salt, black pepper, and 1 teaspoon of dried oregano. Heat a grill or grill pan to medium-high heat. Lightly brush the chicken with olive oil. Grill for 4-6 minutes per side, or until cooked through and internal temperature reaches 165°F (74°C). Remove from heat, let rest for 5 minutes, then dice into bite-sized pieces.
Step 3: Chop the Vegetables. While the chicken cools and quinoa chills, chop 1 large cucumber (or 2 Persian cucumbers), 1 pint (approx. 2 cups) cherry tomatoes (halved), 1 red bell pepper, and 1/2 a small red onion. Finely chop 1/2 cup fresh parsley. Pit and halve 1/2 cup Kalamata olives. Crumble 4 oz (approx. 113g) feta cheese.
Step 4: Whisk the Dressing. In a small bowl, whisk together 1/4 cup extra virgin olive oil, the juice of 1 large lemon (about 3-4 tablespoons), 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until emulsified. Taste and adjust seasonings as needed.
Step 5: Assemble the Salad. In a large mixing bowl, combine the cooled quinoa, diced chicken, chopped cucumber, cherry tomatoes, red bell pepper, red onion, Kalamata olives, and fresh parsley. Pour the dressing over the ingredients and toss gently until everything is evenly coated. Gently fold in the crumbled feta cheese. Serve immediately, or refrigerate for flavors to meld.

Notes

For best flavor, let the salad sit in the refrigerator for at least 30 minutes before serving to allow the flavors to meld. This salad is also excellent for meal prepping; store in airtight containers for up to 3-4 days.

  • Prep Time: 25 minutes
  • Cook Time: 20 minutes
  • Category: Healthy Dinner
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 420 kcal
  • Sugar: 6 g
  • Sodium: 650 mg
  • Fat: 18 g
  • Saturated Fat: 4 g
  • Unsaturated Fat: 12 g
  • Trans Fat: 0.1 g
  • Carbohydrates: 45 g
  • Fiber: 7 g
  • Protein: 30 g
  • Cholesterol: 70 mg

Keywords: summer recipes healthy, Mediterranean salad, quinoa chicken salad, healthy dinner, light summer meal, meal prep salad, lemon herb dressing, grilled chicken salad, fresh vegetable salad, easy healthy recipes

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