Chopped Rainbow Mediterranean Salad

Name: Chopped Rainbow Mediterranean Salad
Prep time: 30 min
Cook time: 40 min
Total time: 1 h 10 min
Cuisine: Mediterranean
Ingredients: Nonstick cooking spray; 1lbs boneless, skinless chicken breast; 1lbs boneless, skinless chicken thigh; 2 teaspoons garlic sea salt, divided; 1 teaspoon freshly ground black pepper, divided; 3 cucumbers, halved lengthwise, cut into 1/2-inch half-moons; 1 red bell pepper, cut into 1/2 inch pieces; 1 orange bell pepper, cut into 1/2 inch pieces; 1 yellow bell pepper, cut into 1/2 inch pieces; 3 cups cherry tomatoes, halved; 1 yellow onion diced; Greek olives; 1(15-ounce) can chickpeas, drained and rinsed; 1/3 cup feta cheese; 2 1/2 tablespoons extra-virgin olive oil; 1 1/2 tablespoons freshly squeezed lemon juice

6 steps

Prep:30minCook:40min

Every bite of this salad is crunchy, juicy, and refreshing from the first to the last day you eat it. Plus, it's packed with colorful vegetables that supply anti-inflammatory antioxidants, phytonutrients, vitamins, and minerals. DASH . GLUTEN-FREE . MEDITERRANEAN . SOY-FREE P 40-41 Meal Prep for Weight Loss by Kelli Shallal, MPH, RD, CPT NEED MORE CALORIES? Increase the chicken to 30 ounces and double the amount of feta cheese. STORAGE TIP: Serve cold. Do not freeze or reheat. INGREDIENT TIP: Although this recipe is indicated as gluten-free, check the ingredient packaging to ensure all foods are processed in a completely gluten-free facility. I added onion, olives, and upped the chicken from 20oz breast to 1 lb each breast and thigh Original recipe Per Serving (1/5 recipe): Calories: 368 Fat: 14g Carbohydrates: 31g Fiber: 7g Protein: 35g Sodium: 428mg

Updated at: Mon, 12 May 2025 00:43:03 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories446.6 kcal (22%)

Total Fat17.2 g (25%)

Carbs26.1 g (10%)

Sugars8.5 g (9%)

Protein45.4 g (91%)

Sodium595.3 mg (30%)

Fiber6.5 g (23%)

% Daily Values based on a 2,000 calorie diet

Ingredients

5 servings

nonstick cooking spray

1 lbsboneless skinless chicken breast

1 lbsboneless skinless chicken thigh

2 teaspoonsgarlic sea salt

divided

1 teaspoonblack pepper

freshly ground, divided

3cucumbers

halved lengthwise, cut into 1/2-inch half-moons

1red bell pepper

cut into 1/2 inch pieces

1orange bell pepper

cut into 1/2 inch pieces

1yellow bell pepper

cut into 1/2 inch pieces

3 cupscherry tomatoes

1 x 15 ouncecan chickpeas

drained and rinsed

⅓ cupfeta cheese

2 ½ tablespoonsextra-virgin olive oil

1 ½ tablespoonslemon juice

freshly squeezed

Instructions

Step 1

Preheat the oven to 400F. Line a baking sheet with parchment paper/foil and coat it with cooking spray.

OvenPreheat

Baking sheet

Foil

Parchment paper

nonstick cooking spray

Step 2

Sprinkle the chicken breasts all over with 1 teaspoon of garlic salt and 1/2 teaspoon of pepper. Place them on the prepared baking sheet and bake for 30 to 40 minutes until its internal temperature reaches 165°F.

OvenHeat

Baking sheet

Thermometer

garlic sea salt2 teaspoons

boneless skinless chicken breast1 lbs

boneless skinless chicken thigh1 lbs

black pepper1 teaspoon

Step 3

In a large mixing bowl, toss together the cucumbers, bell peppers, and tomatoes. Add the chickpeas, cheese, olive oil, lemon, the remaining 1 teaspoon of garlic salt, and the remaining 1/2 teaspoon of pepper and toss well to combine. Divide the salad evenly among 5 storage containers.