A Chicken recipe accompanied by a mediterranean inspired salad. Works for every  occasion. It is an absolute favourite in our house. Healthy, light, tasty and easy to make. What more do you want? 

Recipe Chicken and Mediterranean Inspired Salad

Stuck for what to do for lunch with friends, or dinner for one? How about this easy to make, healthy chicken that works for kids, and grownups alike.

This chicken recipe takes no time at all. Get inspired, make it your own and add / take away according to your taste buds. The chicken recipe basics is a lightly breaded chicken breast, accompanied by flavours from the Mediterranean:  Fresh and sun-dried tomatoes, peppers, red onion on a bed of arugula salad leaves — topped with Balsamic dressing, and the very best Parmigiano – Reggiano cheese you can find ( If you buy so-called ‘Parmesan’ make sure it actually is from Italy, and not something pretending to be something it is not ! 🙂 ) 

Chicken & Mediterranean inspired Salad
Serves 2
Lightly breadcrumbed Chicken accompanied by a Crunchy Mediterranean inspired Salad topped with Balsamic, Olive Oil Dressing and the very best Parmigiano. Enjoy!
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Prep Time
15 min
Cook Time
5 min
Total Time
20 min
Prep Time
15 min
Cook Time
5 min
Total Time
20 min
772 calories
82 g
145 g
18 g
75 g
7 g
1212 g
1049 g
31 g
0 g
9 g
Nutrition Facts
Serving Size
1212g
Servings
2
Amount Per Serving
Calories 772
Calories from Fat 159
% Daily Value *
Total Fat 18g
28%
Saturated Fat 7g
34%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 145mg
48%
Sodium 1049mg
44%
Total Carbohydrates 82g
27%
Dietary Fiber 16g
63%
Sugars 31g
Protein 75g
Vitamin A
250%
Vitamin C
459%
Calcium
82%
Iron
54%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Does this look wrong?
For the Chicken
  1. 300 gram of Chicken Breast
  2. 100 gram of Bread Crumbs
  3. 2 Table Spoons Olive Oil
For the Salad
  1. 5 Cherry Tomatoes
  2. 5 Sundried Tomatoes
  3. 1 Pepper (Red or Yellow - you choose)
  4. 1 Red Onion
  5. 400 grams Arugula (Rocket) Salad
  6. 2-3 pickled Chilli - or more if you like it.
  7. 50 grams of very best Parmigiano Reggiano Cheese (Some call it Parmesan, but that's not really the name, right? 🙂 )
For the Dressing
  1. 2 Table Spoons Olive Oil (extra virgin)
  2. 1 Table Spoon Balsamic Vinegar (from Modena preferably)
  3. Salt and Peppar to Taste
For the Chicken
  1. Coat Chicken Breasts in Bread Crumbs. No need to add egg, flour etc as the natural chicken fat will absorb just enough crumbs to give the Chicken texture and a bit of crisp.
  2. Set aside the breaded Chicken until you have assembled the Salad.
For the Salad
  1. Chop all the vegetables into bite size pieces, and place on top of Arugula bed.
  2. Shave the Cheese into nice slices and place on top of Salad.
Dress it up
  1. Mix Balsamic vinegar, Olive Oil, salt and pepper to taste, and sprinkle on top of salad.
Chicken time
  1. Shallow Fry the Breadcrumbed Chicken for approx 2-3 minutes each side until golden.
  2. Place the Chicken on kitchen roll to allow for excess oil to get absorbed.
  3. Add Chicken to your plate and put the chilli on top as seen in picture.
  4. Serve and Enjoy!
Notes
  1. You can vary this recipe, and use Fish or Beef instead of Chicken, or just eat the Salad on its own. The good thing with this Chicken though is that it gives satisfying crispness without adding unnecessary fats. It is a hit every time! Try it!
beta
calories
772
fat
18g
protein
75g
carbs
82g
more
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