Total Time: 45 minutes (includes 30 minutes marinating)
Intensity: Easy
Ingredients
For the Chicken & Marinade:
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4 boneless, skinless chicken breasts (about 6 oz / 170g each), pounded to even thickness
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¼ cup (60 ml) extra virgin olive oil
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Zest and juice of 1 large lemon (about 3 tbsp juice)
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2 cloves garlic, minced
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1 tbsp fresh rosemary, finely chopped (or 1 tsp dried)
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1 tbsp fresh oregano, finely chopped (or 1 tsp dried)
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1 tsp kosher salt
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½ tsp freshly ground black pepper
For the Tomato-Cucumber Salad:
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1 lb (450g) ripe tomatoes (cherry, grape, or heirloom), chopped or halved
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1 large English cucumber, halved lengthwise and sliced
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½ medium red onion, thinly sliced
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⅓ cup (15g) fresh parsley, roughly chopped
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⅓ cup (50g) crumbled feta cheese (optional, for serving)
For the Lemon-Herb Vinaigrette:
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3 tbsp extra virgin olive oil
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2 tbsp fresh lemon juice
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1 tsp Dijon mustard
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1 tsp honey or maple syrup
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1 small shallot, minced (about 1 tbsp)
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1 tbsp fresh dill, chopped (or 1 tsp dried)
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Salt and pepper to taste
Instructions
Step 1: Marinate the Chicken
In a medium bowl or large resealable bag, whisk together the olive oil, lemon zest and juice, minced garlic, rosemary, oregano, salt, and pepper. Add the chicken breasts, ensuring they are fully coated. Seal or cover and refrigerate for at least 30 minutes, or up to 4 hours for deeper flavor.
Step 2: Prepare the Salad
While the chicken marinates, assemble the salad. In a large serving bowl, combine the chopped tomatoes, sliced cucumber, and red onion. Sprinkle the chopped parsley over the top but do not toss yet. Set aside.
Step 3: Make the Vinaigrette
In a small jar or bowl, combine all vinaigrette ingredients: 3 tbsp olive oil, 2 tbsp lemon juice, Dijon mustard, honey, minced shallot, and dill. Season with a pinch of salt and pepper. Whisk vigorously or seal the jar and shake until the dressing is well emulsified. Taste and adjust seasoning as needed.
Step 4: Grill the Chicken
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Preheat your grill (or grill pan) to medium-high heat (about 400°F / 200°C). Clean and lightly oil the grates.
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Remove the chicken from the marinade, letting any excess drip off. Discard the remaining marinade.
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Place the chicken on the hot grill. Cook for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is well-marked and opaque throughout. Cooking time may vary based on thickness.
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Transfer the chicken to a clean plate, tent loosely with foil, and let it rest for 5 minutes.
Step 5: Assemble and Serve
Pour about two-thirds of the prepared vinaigrette over the salad vegetables and toss gently to combine. Slice the rested chicken breasts against the grain into strips.
Divide the dressed salad among four plates. Top each portion with slices of grilled chicken. Drizzle the remaining vinaigrette over the chicken. If using, sprinkle crumbled feta cheese over the top for a creamy, salty finish.
Chef’s Notes & Variations
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No Grill? No problem. Cook the chicken in a hot, lightly oiled skillet for 6-7 minutes per side, or bake at 400°F (200°C) for 20-25 minutes.
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Make it a Meal Prep Star: Grill extra chicken and store it separately from the undressed salad. Pack individual portions for easy, healthy lunches throughout the week.
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Add More Veg: Feel free to add grilled zucchini, bell peppers, or a handful of arugula or spinach to the salad base.
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Fresh Herbs are Key: If possible, use fresh herbs for the marinade and vinaigrette. They provide a vibrant flavor that dried herbs can’t match.
Nutrition Information
*Per serving (1 chicken breast + ¼ of the salad, without optional feta). Nutrition information is an estimate calculated using a database.*
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Calories: 385 kcal
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Total Fat: 24g
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Saturated Fat: 3.5g
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Cholesterol: 100mg
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Sodium: 680mg
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Total Carbohydrates: 12g
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Dietary Fiber: 3g
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Sugars: 7g
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Protein: 33g