Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

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

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.


"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. There are a lot of ingredients but the mise en place takes only a few minutes. All in all the prep and cooking takes about 20 minutes.

While it does take some extra time to chill, this recipe is so worth it. It has great Mediterranean flavors and textures.

Don't 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 in the produce section of grocery stores can be a real time saver.


Mediterranean Chicken Salad

Servings: 4 | Serving size: about 3 cups salad

Cooking Time: 45 Minutes

This recipe can be multiplied and makes great leftovers if you wait to add the lettuce, basil, tomatoes, and cheese until just before serving. Keep in the refrigerator for no more than 48 hours.

Mediterranean Chicken Salad


1 clove garlic (minced)
1 lb. boneless, skinless chicken thighs (sliced into thin strips)
3 tsp. olive oil (divided)
1 large red onion (thinly sliced)
1 red bell pepper (sliced into thin strips)
1 yellow bell pepper (sliced into thin strips)
1 medium zucchini (cut into 1/2 inch dice)
1/8 tsp. dried tarragon
1/4 cup no salt added vegetable stock
1/2 tsp. salt
1 Tbsp. extra virgin olive oil
2 Tbsp. balsamic vinegar
2 tsp. honey
to taste fresh ground black pepper
12 black olives (cut into quarters)
4 tsp. capers
1 15-ounce can no salt added white beans (drained and rinsed)
8 leaves fresh basil (chiffonade)
8 leaves romaine lettuce (thinly sliced)
8 ounces grape tomatoes (sliced in half lengthwise)
2 ounces fresh mozzarella (cut into medium dice)

Place the minced garlic and chicken in a bowl.

Fold together, cover and place in the refrigerator.

Place 1 teaspoon of the olive oil in a large skillet over high heat.

Add the onion and cook for 2 minutes until they are slightly limp. Stir frequently.

Remove to a large bowl.

Return the skillet to the heat and add 1 teaspoon olive oil.

Add the peppers and cook for 3 minutes. Stir frequently.

Reduce the heat to medium high and add the zucchini and cook for 5 minutes. Stir frequently.

Remove the peppers and zucchini to the bowl with the onions.

Place the bowl in the freezer.

Return the pan to the stove and add 1 teaspoon olive oil.

Add the chicken and garlic mixture.

Cook for two minutes. Stir frequently.

Add the tarragon and cook for 1 minute. Stir frequently.

Add the vegetable stock and salt.

Cook for 4 minutes until most of the liquid has reduced.

Place in a separate bowl and let cool for a few minute and then place in the refrigerator.

Remove the cooked vegetables from the freezer and toss gently.

Place the bowl in the refrigerator and chill for at least two hours.

Add the cooked chicken, extra virgin olive oil, balsamic vinegar, hone, salt, pepper, olives, capers and beans to the bowl with the vegetables.

Toss to coat the salad well and then add the romaine, basil, tomatoes and cheese.

Gently fold into the salad.


Nutrition Facts

Serving size: about 3 cups

Servings: 4

Amount Per Serving

Calories 434 Calories from Fat 144
% Daily Value
Total Fat 16g 20%
    Saturated Fat 4g 21%
    Monounsaturated Fat 8g
    Trans Fat 0g
Cholesterol 118mg 39%
Sodium 654mg 29%
Total Carbohydrates 36g 13%
    Dietary Fiber 8g 29%
    Sugars 10g
Protein 34g
Vitamin K 80mcg