Grilled Chicken and Zucchini Salad: A Fresh, Flavorful Meal
Are you looking for a light yet satisfying one-dish meal to enjoy with friends or family? This Grilled Chicken and Zucchini Salad is perfect for any occasion. With its tender, juicy chicken paired with fresh grilled vegetables and the vibrant, zesty touch of honey and lemon, it’s a dish that will delight your taste buds. Whether you’re hosting a summer gathering or just enjoying a healthy lunch, this recipe is a winner.
Ingredients
| Ingredient | Amount |
|---|---|
| Chicken breast | 400g |
| Zucchini | 200g |
| Eggplant (Melanzane) | 200g |
| Cherry tomatoes (Pomodorini datterini) | 150g |
| Mixed salad greens (Insalata misticanza) | 60g |
| Fine salt (Sale fino) | to taste |
| Extra virgin olive oil (Olio extravergine d’oliva) | 25g |
| Honey (Millefiori honey) | 25g |
| Lemon juice (from half a lemon) | ½ lemon |
| Fresh thyme (Timo) | to taste |
| Ground black pepper (Pepe nero) | to taste |
Nutritional Information
| Nutrient | Per Serving |
|---|---|
| Calories | 300 kcal |
| Protein | 35g |
| Carbohydrates | 20g |
| Fats | 15g |
| Fiber | 5g |
| Sugars | 10g |
This nutrient breakdown is an estimate for one serving based on the listed ingredients and typical portion sizes.
Instructions
Step 1: Marinade the Chicken
Start by preparing the chicken for grilling. Place the chicken breasts in a shallow dish or a bowl, and pour in the extra virgin olive oil. Season generously with fine salt and freshly ground black pepper. Then, add the honey and the juice of half a lemon to the marinade. Toss the chicken to ensure it is evenly coated on both sides. Cover the dish with plastic wrap and let the chicken marinate at room temperature for at least one hour. This allows the flavors to penetrate the meat, making it tender and flavorful.
Step 2: Prepare the Vegetables
While the chicken is marinating, get the vegetables ready. Begin by washing the zucchini thoroughly. Trim both ends and slice them lengthwise into 1 cm thick slices. Do the same with the eggplants. Then, rinse the cherry tomatoes, removing the stems, and cut them into quarters. These fresh vegetables will add both texture and vibrant color to the salad.
Step 3: Grill the Vegetables
Next, heat up your grill to a medium-high temperature. Brush the grill with a little bit of olive oil to prevent sticking. Start by placing the zucchini slices on the grill. Grill them for about 2-3 minutes per side, or until grill marks form and they soften slightly. Repeat the process with the eggplant slices, seasoning them with a pinch of salt as they cook. Once done, set the grilled vegetables aside to cool.
Step 4: Grill the Chicken
After the vegetables are done, it’s time to grill the chicken. Take the chicken breasts directly from the marinade and place them on the grill. Use tongs to flip the chicken, making sure to cook each side for about 6-7 minutes, or until the internal temperature reaches 75°C (165°F). Avoid puncturing the chicken with a fork or knife, as this can cause the juices to escape, leaving the chicken dry. Once the chicken is cooked through, remove it from the grill and let it rest for a few minutes before slicing.
Step 5: Assemble the Salad
While the chicken is resting, cut the grilled zucchini and eggplant into bite-sized pieces. Place them in a large mixing bowl, then add the quartered cherry tomatoes. Slice the grilled chicken into strips and add it to the bowl. Add the mixed salad greens, which should be washed and dried thoroughly, to the mixture. Gently toss all the ingredients together, ensuring that the flavors are evenly distributed.
Step 6: Dress the Salad
In a small bowl, whisk together a little extra virgin olive oil, a touch of honey, and the juice of half a lemon to create a light dressing. Pour this dressing over the salad and toss everything gently to coat. Finish with fresh thyme leaves and a final sprinkle of salt and pepper to taste.
Serving Suggestions
Once your Grilled Chicken and Zucchini Salad is ready, serve it immediately for the freshest flavors. This salad is perfect on its own for a light lunch, or you can pair it with a slice of rustic bread for a more filling meal. If you’re hosting a dinner, it can be served as a side dish alongside grilled meats or seafood.
Why You’ll Love This Recipe
This Grilled Chicken and Zucchini Salad is packed with fresh, wholesome ingredients. The chicken breast is lean and high in protein, while the zucchini, eggplant, and tomatoes add fiber, vitamins, and antioxidants. The honey and lemon dressing gives the dish a perfect balance of sweetness and acidity, enhancing the natural flavors of the grilled vegetables and chicken. It’s not only delicious but also incredibly versatile and easy to make, making it the ideal dish for busy weekdays or relaxing weekends.
Give this recipe a try, and enjoy a light and nutritious meal that’s sure to impress!
