Delicious 30-Minute Mediterranean Chicken Salad

Ah, the kitchen… The place where so many chefs craft their first culinary memories, often under the watchful eye of a loving grandma or parent. You know these stories, right?

A grandmother’s hands, dusted with flour as she expertly kneads the dough of an apple pie the whole neighborhood used to rave about. Chefs who speak with nostalgia about how the warm, sweet aroma filled the house as their young selves eagerly and not-so patiently await the taste of that first bite.

Well, that’s not quite my story.

My kitchen memories? Let’s just say they’re a bit more… spontaneous in nature. Picture this: It’s a lazy Saturday afternoon, I’m fully engrossed in my favourite show at the time - yes, the one and only 7th Heaven - when suddenly, the calm is interrupted. My mum’s voice rings out from the kitchen, “We’re eating in ten minutes! Get in here and make the salad!”

And just like that, my peaceful afternoon shifts into a sudden flurry of activity as I scramble to chop veggies and toss them together, all while trying not to miss to much of what Mary Camden was up to next. Cringe, right? I mean, does anyone even remember that show?

But as it turns out, those impromptu moments in the kitchen taught me something valuable - you don’t always need a carefully crafted plan or hours of preparation to create something delicious. Often, it’s the simple, spur-of-the-moment meals that hit the spot. So, let’s get into it.

This Mediterranean chicken recipe is packed with flavour, comes together quickly, and is perfect for those times when you want a satisfying meal without any fuss, whether you’re binge-watching your favourite show or just need something tasty on the table fast.

Mediterranean Chicken Salad w/ Sautéed Vegetables

Ingredients:

• 2 x Chicken breasts, cut into strips

• Fresh arugula (wild rocket), a handful

• Fresh tomato, sliced

• Fresh avocado, sliced

• Salt and pepper, to taste

  Sauteed veggies:

• 2/3 cup red cabbage, shredded

• 2/3 cup white cabbage, shredded

• 1 cup mixed pepper, julienned

• 1 carrot, julienned

• 1/2 red onion, julienned

  Marinade for veggies:

• 1 tbsp balsamic vinegar

• 1 tbsp honey

• 1 tbsp soy sauce

• 2 cloves garlic, minced

• Toasted sesame seeds, for garnish (Optional)

Prep Time: 10 minutes | Cooking Time: 15-20 minutes | Total Time: approx. 30 minutes | Serves 2

Method

Prepare the Chicken:

1. Season the chicken strips with salt and pepper.

2. Heat a bit of olive oil in a skillet over medium-high heat.

3. Cook the chicken strips until they are golden brown and cooked through, about 5-7 minutes. Remove from the skillet and set aside.

Sauté the Veggies:

1. In the same skillet, add a little more oil if needed and sauté the red and white cabbage, peppers, carrot, and red onion until they start to soften, about 5 minutes.

2. Add the minced garlic and cook for another minute until fragrant.

3. Pour in the balsamic vinegar, honey, and soy sauce. Stir to coat the vegetables and cook for an additional 2-3 minutes, allowing the flavours to meld together. Remove from heat.

Assemble the Dish:

1. On a plate, lay down a bed of fresh arugula.

2. Top with the sautéed veggies and chicken strips.

3. Add the sliced tomato and avocado around the edges for a fresh contrast.

4. Sprinkle with toasted sesame seeds for an extra crunch and finish with a drizzle of the sauce from the sautéed veggies if you like.

Serve and Enjoy:

Serve immediately, enjoying the balance of warm, savoury chicken and veggies with fresh, crisp arugula, and creamy avocado.

Nutritional Value Per Serving (Approx.)

• Calories: 450-500 kcal

• Protein: 35-40g

• Carbohydrates: 30-35g

• Fat: 20-25g

• Fiber: 7-8g

This dish is not only delicious but also nutritious, providing a good balance of protein, healthy fats, and fibre. Perfect for a quick, wholesome meal!