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Mediterranean Chicken Chickpea Salad

lunch · mediterranean

Mediterranean Chicken Chickpea Salad

Crispy chickpeas, artichokes, lemon-oregano everything. 47g protein.

TIME50min
PROTEIN47g
CALORIES484
SERVES4

A chopped salad that doesn't need lettuce: cumin-spiced chicken, skillet-crisped chickpeas, artichoke hearts, roasted peppers, cucumber and a fistful of parsley and mint in a punchy lemon-oregano dressing. It's built to sit, so the vegetables marinate instead of wilting and it's better on day two. Crisping the chickpeas in the same pan as the chicken adds crunch with almost no extra washing up.

gluten free
Feast Facts4 servings
PER SERVINGProtein
47g
Calories484
Carbohydrate31g
Fiber9.5g
Sugars6.7g
Fat20g
Saturated4.3g
Sodium1337 mg

9.9 g protein per 100 kcal · USDA FoodData Central

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Ingredients

Chicken

  • 1½ lb boneless skinless chicken breasts, pounded to an even ¾ inch680 g boneless skinless chicken breasts, pounded to an even ¾ inch
  • 2 tsp extra-virgin olive oil2 tsp extra-virgin olive oil
  • 1 tsp dried oregano1 tsp dried oregano
  • 1 tsp ground cumin1 tsp ground cumin
  • ½ tsp ground coriander½ tsp ground coriander
  • ¾ tsp kosher salt¾ tsp kosher salt
  • ½ tsp black pepper½ tsp black pepper

Crispy chickpeas

  • 1 can chickpeas, 15 oz, drained, rinsed and patted very dry1 can chickpeas, 15 oz, drained, rinsed and patted very dry
  • 1 tsp extra-virgin olive oil1 tsp extra-virgin olive oil
  • ½ tsp paprika½ tsp paprika
  • ¼ tsp kosher salt¼ tsp kosher salt

Lemon-oregano dressing

  • 3 tbsp fresh lemon juice44 ml fresh lemon juice
  • 2 tbsp extra-virgin olive oil30 ml extra-virgin olive oil
  • 1 tbsp red wine vinegar1 tbsp red wine vinegar
  • 1 tsp Dijon mustard1 tsp Dijon mustard
  • 1 tsp honey1 tsp honey
  • 1 clove garlic, finely grated1 clove garlic, finely grated
  • 1 tsp dried oregano1 tsp dried oregano
  • ½ tsp kosher salt½ tsp kosher salt
  • ¼ tsp black pepper¼ tsp black pepper

Salad

  • 1 English cucumber, diced1 English cucumber, diced
  • 1 can artichoke hearts, 14 oz, drained and quartered1 can artichoke hearts, 14 oz, drained and quartered
  • ½ cup roasted red peppers, drained and chopped70 g roasted red peppers, drained and chopped
  • ½ small red onion, finely diced½ small red onion, finely diced
  • 1 cup chopped fresh flat-leaf parsley60 g chopped fresh flat-leaf parsley
  • 8 sprigs fresh mint, leaves torn8 sprigs fresh mint, leaves torn
  • ⅓ cup crumbled feta49 g crumbled feta

Method

  1. Rub the chicken with the 2 tsp oil, then season both sides with 1 tsp oregano, the cumin, coriander, ¾ tsp salt and ½ tsp…
  2. Every step, timer and tip for this one…
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Keeping it: The dressed salad keeps 4 days in the fridge and gets more flavorful as it sits. The crispy chickpeas keep 3 days in an airtight container at room temperature; re-crisp in a dry skillet for 2 minutes if they soften.

Nutrition per serving computed from ingredient weights × USDA FoodData Central. Estimates, not medical advice.

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