As we all know, Mediterranean cuisine has a lot to offer. The recipes from the Mediterranean region are varied and rich in vitamins and fiber. If you are looking for recipe ideas for a fresh, crunchy salad whose aromas make thoughts of sun and vacation flash through your head, then you have come to the right place. In this article we would like to offer you a tasty, Mediterranean salad that impresses with its lightness, healthy variety and a summer feeling on the table. Below you will find the delicious recipe as well as simple step-by-step instructions.
With this tasty oneSalad recipe meets the fresh ones, green romaine lettuce leaves on juicy cucumber pieces and sweet cherry tomatoes. Added to this is the salty, sour, spicy taste of the feta and the aromatic and slightly nutty note of thenutritious avocado. The particularly creamy taste of the avocado fruit creates a unique contrast to the crunchy green salad and makes the dish simply delicious. The homemade pesto is not only used for the salad dressing, but also serves as an ingredient for the chicken marinade. The aromatic basil develops its unique taste and gives the Mediterranean salad a full flavor.
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Servings: 4
Calories: 346 kcal
Ingredients:
Dressing/Marinade
- 73 ml olive oil
- 2 tablespoons basil pesto (homemade or commercially available)
- 2 tbsp lemon juice (amount varies according to personal taste)
- 2 tsp garlic, minced
- 1 tsp salt
- ground pepper
- optional: 1-2 tbsp water (for a thin consistency)
Salat
- 4 boneless, skinless chicken thighs (or chicken breasts)
- 4 cups romaine lettuce, washed and spun dry
- 1 large cucumber, diced
- 1 cup cherry tomatoes, diced
- ½ red onion, sliced
- ½ cup crumbled feta
- To garnish: lemon wedges, 2 tablespoons pesto and 2 tablespoons fresh, chopped basil or parsley
preparation:
1. Whisk together all the salad dressing ingredients in a bowl. Pour half of the dressing into a large, shallow bowl. Chill the remaining marinade for the first time and use it later as a dressing.
2. Place the chicken thighs in the marinade for at least 15-30 minutes. If time permits, the meat can be marinated in the refrigerator for up to two hours. In the meantime, you can prepare the products for the Mediterranean salad and put them in a large salad bowl.
3. Heat a tablespoon of oil in a skillet or grill pan over medium heat. Grill chicken thighs on both sides until cooked through.
4. Once the chicken is cooked, set aside and let it rest for 5 minutes. Cut the chicken into slices and arrange over the chicken salad. Drizzle with the remaining dressing and garnish with lemon wedges, basil pesto and chopped basil and parsley.
Mediterranean salad with homemade pesto
A Mediterranean salad tastes twice as good if you prepare the basil pesto yourself. It's especially worth it in the herb seasonan aromatic pestoMix it yourself, because the Italian classic is made from only 5 ingredients and is an ideal companion for various pasta dishes, fish, meat, soups, spreads and dips.
For 300 g of aromatic pesto you will need the followingIngredients:
- 35 g pine nuts, lightly toasted
- 2 cups basil leaves, washed
- 2 garlic cloves, peeled
- 75g grated Parmesan
- 72 ml olive oil
- Salt to taste
preparation:
Heat the pan and toast the pine nuts over medium heat until golden brown. Add the pine nuts, garlic, basil leaves and parmesan to the food processor and chop finely. With the machine running, gradually add the olive oil and continue stirring until the ingredients are well combined. Finally season with salt.
You can keep the finished pesto for around three weeks. Fill it into a clean screw-top jar and cover the creamy paste with a little olive oil. Keep tightly closed and refrigerated. To ensure that the homemade green pesto lasts for a long time, always cover it with olive oil after each use.
Mediterranean salads like this are a perfect, light and at the same time filling evening dish as part of a conscious, calorie-reduced diet. The romaine lettuce with chicken can be used with a clear conscience as a protein-rich,Low carb mealcan be consumed and integrated into your evening meal.
Nutritional Information
Amount per serving
Calories 346/Calories of Fat 279
Total fat 34 g – 48% (from daily value*)
of which saturated fat 6 g – 30%
Cholesterol 17 mg – 6%
Natrium 944 mg – 39%
Potassium 601 mg – 17 %
Carbohydrates 11 g – 4 %
– of which fiber 5 g – 20%
– of which sugar 4 g
Protein 6 g – 12%
Vitamin A – 102,1%
Vitamin C – 22.1%
Calcium – 16.2%
Eisen – 7,6%
*Percent Daily Values are based on a 2000 calorie diet
Also very tasty:Vegan Avocado Lemon Pasta with this 15 minute recipe
