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Grilled Mediterranean Chicken with Cucumber-Tomato Salad – A Low Carb Weight Loss Recipe

Last Updated on December 13, 2024 by Arif Chowdhury

Are you ready to embark on a culinary journey to the sunny shores of the Mediterranean? Today, we’re diving into a vibrant and flavorful dish that’s perfect for anyone looking to shed a few pounds without sacrificing taste.

Introducing Grilled Mediterranean Chicken with Cucumber-Tomato Salad! This dish features juicy grilled chicken marinated in olive oil and oregano, paired with a refreshing salad that bursts with flavor.

Let’s explore how this delightful meal can nourish your body and tantalize your taste buds.

Why Mediterranean Cuisine?

Mediterranean cuisine is renowned for its health benefits, and for good reason! A study published in the New England Journal of Medicine highlighted that following a Mediterranean diet can reduce the risk of heart disease and stroke by up to 30%.

This is largely due to the emphasis on healthy fats from olive oil, lean proteins, and a bounty of fresh vegetables. It’s not just a diet; it’s a lifestyle that promotes overall well-being.

The Magic of Grilled Chicken

Chicken is a fantastic source of lean protein, making it a go-to ingredient for those aiming for weight loss.

A 3.5-ounce serving of grilled chicken breast contains approximately 165 calories and 31 grams of protein, according to the USDA.

This means it can help you feel full and satisfied while keeping calorie counts in check. Plus, the grilling process enhances the flavors without adding unnecessary calories from fats.

Ingredients You’ll Need

To create this delicious dish, gather the following ingredients:

For the Grilled Mediterranean Chicken

  • 4 boneless, skinless chicken breasts (about 1.5 lbs)
  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 2 tablespoons fresh oregano (or 1 tablespoon dried oregano)
  • 3 cloves garlic, minced
  • Salt and pepper to taste
  • Zest and juice of 1 lemon

For the Cucumber-Tomato Salad

  • 2 cups cherry tomatoes, halved
  • 1 large cucumber, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup feta cheese, crumbled (optional)
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste

Step-by-Step Recipe

Now, let’s get cooking! This recipe is simple and perfect for a weeknight dinner or a weekend gathering.

Step 1: Marinate the Chicken

  • In a bowl, combine olive oil, red wine vinegar, oregano, minced garlic, lemon zest, lemon juice, salt, and pepper.
  • Add the chicken breasts to the marinade, ensuring they are well-coated.
  • Cover and refrigerate for at least 30 minutes, or up to 2 hours for maximum flavor. This step is crucial as it infuses the chicken with delicious Mediterranean flavors.

Step 2: Prepare the Cucumber-Tomato Salad

  • In a large mixing bowl, combine the cherry tomatoes, diced cucumber, red onion, and parsley.
  • In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
  • Pour the dressing over the salad and toss gently to combine.
  • If you’re using feta cheese, sprinkle it on top just before serving for an extra burst of flavor.

Step 3: Grill the Chicken

  • Preheat your grill to medium-high heat. If you don’t have a grill, you can use a grill pan on the stovetop.
  • Remove the chicken from the marinade and let any excess drip off.
  • Place the chicken on the grill, cooking for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).
  • Once cooked, let the chicken rest for a few minutes before slicing. This helps retain its juices, ensuring every bite is succulent.

Step 4: Serve and Enjoy!

  • Slice the grilled chicken and arrange it on a plate.
  • Spoon the cucumber-tomato salad alongside or over the chicken.
  • For an extra touch, drizzle a little more olive oil over the top and garnish with additional fresh parsley.

Nutritional Highlights

This Grilled Mediterranean Chicken with Cucumber-Tomato Salad is not just a feast for the eyes; it’s also packed with nutrients. Here are a few benefits of the main ingredients:

  • Olive Oil: Rich in monounsaturated fats and antioxidants, it can reduce inflammation and lower the risk of chronic diseases. Studies show that olive oil can also help improve heart health.
  • Tomatoes: High in vitamins C and K, tomatoes are also a great source of potassium and folate. They contain lycopene, an antioxidant linked to numerous health benefits.
  • Cucumbers: Low in calories and high in water content, cucumbers are excellent for hydration. They also contain antioxidants that may help reduce inflammation.

Tips for Customization

  • Add More Veggies: Feel free to include bell peppers, zucchini, or even olives in your salad for extra flavor and nutrients.
  • Spice it Up: If you enjoy a bit of heat, add red pepper flakes to the marinade for a spicy kick.
  • Meal Prep: This dish is perfect for meal prepping. The chicken and salad can be made in advance and stored separately in the fridge for up to three days.

The Perfect Pairing

For a complete Mediterranean experience, consider pairing this meal with a side of whole-grain pita bread or a serving of hummus.

This not only adds flavor but also increases your fiber intake, keeping you satisfied longer.

Embrace the Mediterranean Lifestyle

Eating healthy doesn’t have to be bland or boring. With dishes like Grilled Mediterranean Chicken with Cucumber-Tomato Salad, you can enjoy vibrant flavors while supporting your weight loss goals. So why not treat yourself to this delicious recipe?

It’s a celebration of fresh ingredients and bold flavors that will make your taste buds sing. Whether you’re cooking for yourself or hosting a gathering, this dish is sure to impress.

Dig in and enjoy the taste of the Mediterranean right in your home!