4 Mediterranean Salad Recipes

1 – Chickpea Salad with Tomatoes:
Serve over a bed of mixed greens, this salad would make a nice dinner. There is no cooking required. This also makes a quick bean salad to bring to barbecues.
Makes: 4 servings
Prep: 20 min, plus 1 hr. chilling time
Ingredients: 4 ounces mozzarella cheese, cubed
2 tablespoons fresh basil, chopped
2 tablespoons balsamic vinegar
15 ounces chickpeas, rinsed and drained
1/4 teaspoon sea salt
1/4 cup sweet onion, finely chopped
1 tablespoon olive oil
1 garlic clove, minced
1 cup grape tomatoes, halved
1 cucumber, finely chopped
1 1/2 tablespoons fresh parsley, minced
4 cups mixed salad greens, optional
Directions:

  1. In a medium-sized bowl, combine the cucumber, chickpeas, tomatoes, garlic, onion, basil, parsley, and the cheese.
  2. Drizzle with the olive oil, vinegar, and sprinkle with salt; toss to combine.
  3. Cover and refrigerate for at least1hour to allow the flavors to blend. Serve as alones as a side dish or on a bed of mixed greens.
    Nutrition Information per serving: 266.7 cal., 11.2 total fat (4.4 sat. fat), 22.4 chol., 647.2 mg sodium, 30.5 carb., 5.7 fiber, 2 g sugar, and 12.6 g protein.

2 – Couscous Salad:
This salad contains all the four food groups. It’s absolutely delicious.
Prep: 5 min
Cook: 10 min
Ingredients:
1 cup red kidney beans, canned
1 cup couscous
1 cup feta cheese
1/3 cup green onion
1/4 cup pine nuts
2 medium tomatoes, diced
2 tablespoons lemon juice
2 tablespoons olive oil
2 tablespoons oregano
Directions:

  1. Cook the couscous in the in the water; let cool to room temperature.
  2. Whisk the olive oil and the lemon juice together. Pour all of the ingredients
    into the couscous; season with freshly cracked pepper.
    Nutrition Information per serving: 448.6 cal., 21.1 total fat (7.1 sat. fat), 33.4 chol., 592.9 mg sodium, 50 carb., 7.1 fiber, 5 g sugar, and 16.1 g protein.

3 – Salad with Chicken:
Fresh produce, quick-cooking chicken cutlets, and homemade vinaigrette make a hearty Mediterranean meal.
Makes: 4 servings
Prep: 25 min
Cook: 5 min
Ingredients:
1 package (5-ounces) baby arugula
1 1/2 tablespoons white wine vinegar
1 garlic clove, minced
Lemon juice, freshly squeezed – 1 tbsp.
1 teaspoon dried herbes de Provence
1 teaspoon lemon rind, grated
1/2 teaspoon Dijon mustard
1/2 teaspoon freshly ground black pepper, divided
2 cups cherry tomato halves
3 tablespoons extra-virgin olive oil, divided
3 tablespoons Kalamata olives, halved, pitted
3/4 teaspoon salt, divided
4 pieces (4-ounces each) chicken breast cutlets Cooking spray
Directions:

  1. Combine the chicken cutlets, 1 tablespoon olive oil, lemon juice, and lemon rind; let stand for 5 minutes.
  2. Over medium-high heat, heat a large-sized skillet. Grease the pan with cooking spray. Evenly sprinkle the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper; add to the skillet and cook each side for 2 minutes or until done. Remove from the heat and keep warm. 3. In a large bowl, combine the arugula and the tomatoes.
  3. In another bowl, combine the vinegar, mustard, herbes de Provence, remaining 1/4 teaspoon salt, garlic, and remaining 1/4 teaspoon pepper. Constantly stirring the mixture with the whisk, slowly add the remaining 2 tablespoons olive oil.
  4. Drizzle the vinaigrette over the salad; gently toss to combine. Evenly divide the salad between 4 plates. Cutting across the grain, cut the cutlets into thin pieces. Arrange 1 sliced cutlet over each salad. Top each serve with about 2 teaspoons olive.
    Nutrition Information per serving: 265 cal., 14.2 g fat (2.1 g sat. fat, 9.5 g mono fat, 1.8 g poly fat), 28 g protein, 6.2 g carb., 1.8 g fiber, 66 mg chol., 1.8 mg iron, 683 mg sodium, and 87 mg calcium.

4 – Greek Salad with Chicken and Lemon-Mint Vinaigrette:
This village-style salad is called horiatiki in Greece. The traditional recipe omits the lettuce and the other ingredients into chunks. This salad is great with warmed whole-wheat pita.
Makes: 4 servings
Prep: 20 min
Cook: 5 min
Ingredients:
1 large cucumber, peeled, seeded, and cut into 1/2-inch chunks
1 medium clove garlic, minced
1/2 medium (about 1 cup) red onion, thinly sliced
1/2 teaspoon lemon zest, finely grated
1/3 cup extra-virgin olive oil, plus 2 teaspoon
1/3 cup fresh mint, chopped
1-1/2 pound chicken tenders 12 ounces (about 2 3/4 cups) feta, cut into 1/2-inch cubes
2 cups cherry tomatoes, washed, halved
2 tablespoons freshly squeezed lemon juice
2/3 cup Kalamata olives, pitted, halved
Kosher salt and freshly ground black pepper
Directions:

  1. Place the onion in a small-sized bowl. Add enough cold water to cover it.
  2. Trim off any exposed tendons from the wide tips of the tenders, if needed; season with 3/4 teaspoon salt and 1/2 teaspoon pepper.
  3. In a 12-inch nonstick skillet, heat 2 teaspoons of the olive oil over medium-high heat until hot. Add the tenders; cook each side for 3 minutes or until all sides are well browned. Transfer into a cutting board; let rest for a while.
  4. Meanwhile, in a large-sized bowl, combine the lemon juice, mint, lemon zest,
    garlic, 1/4 teaspoon salt and pepper. Slowly whisk in the remaining 1/3 cup olive oil; set aside 2 tablespoons of the vinaigrette in a small-sized bowl.
  5. Drain the onions. Press them gently to squeeze out excess water. Add the onions to the large bowl of vinaigrette. Add the tomatoes, cucumber, feta, and olives. Slice the chicken tenders crosswise into 1/2-inch pieces; add to the salad. Toss everything to coat.
  6. Divide the salad between 4 serving plates; drizzle with the reserve vinaigrette and serve immediately.
    Nutrition Information per serving: 690 cal., 49 g fat (17 g sat. fat, 25 g mono fat, 4.5 g poly fat), 48 g protein, 13 g carb., 2 g fiber, 170 mg chol., and 1740 mg sodium.