Along with just about everyone, I too used the new year to attempt a “new year new me” healthy living resolution. And, typically, I dropped the ball about a week in when I went on a crazy party all week splurge and just about killed my liver.
One of the things i’m trying to do is eat more salads. Salads are great because of the amount of greens you can get in and because of how healthy you feel after. Not to mention, they can be very satisfying if you plan it right. Despite this, however, I am not a huge salad lover (mostly because i’m very picky!) and the idea of a salad in the winter when you’re hungry is never particularly appealing. That being said, this salad just might convert you all, as it did me! It feels and tastes like summer, is super satisfying and pretty healthy too!
With a herb-y chicken breast, lots of pantry staples (great for students like me who don’t always have loads of different fresh veg to toss in) and a tangy balsamic honey mustard vinaigrette, this salad will satisfy and help you stay on the healthy path. Enjoy!
Serves 1 person generously or 2 for a side.
Chicken: 1 Chicken breast
1-1.5 teaspoon herbes de provence
Rock Salt & Pepper (approx 1/2 teaspoon each)
1/2 teaspoon garlic powder
1/2 teaspoon of olive oil (just a drizzle on the chicken
squeeze of lemon juice (optional)
1 clove of garlic (optional)
1-1.5 cups (50 grams) of Arugula (I used a Arugula & Mâche* mix)
A few long, thin strips of red onion. (We’re talking a 1/4 or even less, don’t need much at all!)
3-4 grilled artichoke hearts. (Easily found in antipasti sections in oil, and a great pantry staple)
2-3 teaspoons of black olives
1/4 cup (or 1/2 tomato) deseeded and diced.
2-3 basil leaves, thinly dice
1/8 – 1/4 cup feta cheese, diced
*Mâche is also called “corn salad” or “lamb’s lettuce” and tastes great but I only used it because it’s what is widely available in my supermarket in France. If you just want to use Arugula or sub it with another salad, go ahead!
Salt & Pepper, to taste.
1 teaspoon wholegrainmustard.
1/2 teaspoon dijon mustard
1 tablespoon balsamic vinegar
3 tablespoons of extra-virgin olive oil
1/2 – 1 tablespoon of good quality honey.
Place the chicken on a big piece of aluminium foil. Season the chicken breast on both side with the herbs, salt and pepper, garlic powder and drizzle with olive oil. Place the clove of garlic (with peel) in the foil. Fold the foil up and place in a preheated 180 degree celsius oven and let it cook for 20 minutes. Check on it after 15 minutes to gauge doneness. Overcooked chicken is never great!
Assemble your salad: Salad leaves, onion strips, minced basil, olives, artichokes and tomatoes. Add the feta on top.
Vinaigrette: Mix all of the vinaigrette ingredients in order. So first, salt & pepper. Then add the mustards and mix. Continue with the rest of the ingredients and mix vigorously so it all emulsifies.
For the honey: I personally think it mellows out the sharpness of the dijon and adds a nice complexity of flavour, but you need to taste and add as much or as little according to your taste.
Slice the chicken, drizzle the dressing, and there you go: My Mediterranean inspired chicken salad. Bon app!
- You can use a variety of antipasti ingredients to make this your own. I suggest roast red peppers, for example.
- I used fresh basil because I have it on hand and it adds a beautiful taste, but if you don’t happen to have any, just skip it.