MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Substitute gluten-free roll.

 

"The whole Mediterranean ... the wine, the ideas ... seems to ride in the sour pungent taste of those black olives ... A taste older than meat, older than wine. A taste as old as cold water."
-Lawrence Durrell, Author, Playwright

The refrigerator light goes on...

This recipe is really easy. Even though thereís a lot of ingredients, the hardest part is slicing everything to get it ready for the grill pan. Donít feel restricted by the veggies -- you can use the equivalent amount of anything you want. If you're in a rush, using some of the pre-sliced veggies that are now in the salad / lettuce section of grocery stores can be a real time saver.

Julienne

To slice food into thin match-stick strips. This can be meat or cheese like ham or Swiss cheese or it can be vegetables like carrots. Food is evenly sliced with a knife or mandoline, then cut into strips.


 

Mediterranean Chicken Salad



Servings = 4 | Serving size =2 cups salad

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes great leftovers. It is actually better the second day. Keep in the refrigerator for no more than 48 hours.

1 cloves garlic (minced)
1 lb boneless skinless chicken breast (sliced into thin strips)
spray olive oil
1 large red onion (sliced)
1/2 red bell pepper (sliced into thin strips)
1/2 yellow bell pepper (sliced into thin srips)
1 small zucchini (1/2 inch dice)
8 ounces grape tomatoes
1 Tbsp extra virgin olive oil
2 Tbsp balsamic vinegar
1 Tbsp honey
1/2 tsp salt
fresh ground black pepper (to taste)
12 black olives (cut into quarters)
8 leaves fresh basil (chiffonade)
8 leaves romaine lettuce
1 2 ounce whole wheat or gluten-free roll (per serving)
1/2 ounce (per serving) goat cheese

Preheat oven to 350įF. Place a large non-stick grill pan and a large non-stick skillet in the oven. (Two large non-stick skillets will do.).

While the oven is heating combine the minced garlic and chicken breast strips in a bowl and place the bowl in the refrigerator.

When the pans are hot spray each lightly with olive oil and add the sliced red onion to the grill pan and the zucchini and grape tomatoes to the skillet.

Cook the tomatoes and zucchini for about 5 to 7 minutes tossing twice to make sure that they are well seared. Remove before the tomatoes get soft and place in a large bowl to cool in the refrigerator. Return the skillet to the oven.

Cook the onions tossing frequently until the begin to brown. Add the red and yellow pepper strips and cook for about 5 to 7 minutes tossing once or twice. Remove before the peppers get too soft and add to the cooling tomato / zucchini mixture and toss well.

Spray the large skillet lightly again with olive oil and add the garlic and chicken strips. Cook for about 10 minutes tossing once or twice. Make sure the chicken is cooked through. Remove and add to the roasted vegetable mixture tossing to coat well.

Add the olive oil, balsamic vinegar, hone, salt, pepper, olives and basil. Toss to coat the salad well and then return to the refrigerator to chill for at least 2 hours.

When ready to serve cut the romaine lettuce into strips and fold into the salad.

Slice the rolls and then heat gently. Serve spread with goat cheese.

Nutrition Facts

Serving size = 2 cups with roll and goat cheese

Servings = 4

.

Amount Per Serving

Calories 422 Calories from Fat 109
  % Daily Value
Total Fat 12g 24%
    Saturated Fat 4g 18%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 71mg 24%
Sodium 916mg 38%
Total Carbohydrates 45g 15%
    Dietary Fiber 8g 31%
    Sugars 15g  
Protein 36g  
Vitamin A 59% Vitamin C 130%
Calcium 14% Iron 22%
Vitamin K 29 mcg Potassium 845 mg
Magnesium 106 mg