Mediterranean Quinoa Salad with Charred Lemon-Herb Chicken and Feta Recipe

Description:

Hey friend! Let's talk about this amazing salad I dreamt up – it’s called "Mediterranean Quinoa Salad with Charred Lemon-Herb Chicken and Feta". I was thinking about a dish that really embodies the bright, fresh flavors of the Mediterranean, but with a bit of a twist, something a little more substantial and satisfying than your typical Greek salad. I imagined it being created somewhere along the sun-drenched coast of Italy, maybe in a small seaside trattoria where generations of cooks have perfected simple, flavorful recipes. It's not a historically documented dish, more of a modern interpretation drawing from classic Mediterranean elements. The slow-roasting method for the chicken is inspired by the traditional way they cook meats in many Mediterranean countries, allowing the flavors to deepen and the chicken to become incredibly tender. This salad is a real powerhouse of nutrition too! Quinoa is a complete protein, meaning it contains all nine essential amino acids, which are crucial for building and repairing tissues. It's also packed with fiber, keeping you feeling full and satisfied for longer, which helps with weight management. The chicken is a lean protein source, providing essential nutrients for muscle growth and repair. Then you've got all the vibrant vegetables—peppers, cucumbers, tomatoes— bursting with vitamins and antioxidants. Feta cheese adds a salty tang and a healthy dose of calcium for strong bones, and the herbs, like oregano and basil, provide extra flavor and a boost of antioxidants. Even the lemon, besides adding acidity, provides vitamin C. The whole thing is prepared with minimal oil, making it a relatively healthy and light meal, perfect for a summer lunch or a side dish for a light dinner. The slow roasting method also helps retain nutrients while developing the flavour of the chicken.

Ingredients:

• - 1.5 lbs boneless, skinless chicken breasts (I prefer organic, it tastes so much better, don't you think?)
• - 1 large lemon, zested and juiced (Always use fresh lemon juice for best results. The bottled stuff just doesn't compare!)
• - 2 tbsp olive oil (Extra virgin, of course! It makes a world of difference.)
• - 1 tsp dried oregano (I love oregano, it's such a happy herb!)
• - 1 tsp dried basil (Basil and oregano are a match made in culinary heaven!)
• - 1/2 tsp garlic powder (Because garlic makes everything better!)
• - Salt and freshly ground black pepper to taste (Always freshly ground, it releases so much more flavor.)
• - 1 cup quinoa, rinsed (Quinoa cooks up so quickly and is so versatile!)
• - 2 cups chicken broth (Low sodium is best, it gives you more control over the saltiness.)
• - 1 red bell pepper, chopped (I love the crunch and sweetness of red bell peppers.)
• - 1 cucumber, chopped (Cucumbers bring such freshness to this salad.)
• - 1 pint cherry tomatoes, halved (Cherry tomatoes are adorable and bursting with flavor!)
• - 1/2 cup crumbled feta cheese (The salty tang of feta really elevates this salad.)
• - 1/4 cup Kalamata olives, pitted and halved (Kalamata olives add a salty, briny flavor that I just adore)
• - Fresh parsley, chopped (For garnish and a final burst of freshness.)

Instructions:

1. 1. Preheat your oven to 400°F (200°C). (This is crucial, preheating ensures even cooking.) While it's heating up, let's prep the chicken. I remember one time I forgot to preheat and ended up with dry chicken. It was a disaster!
2. 2. In a bowl, combine the olive oil, lemon zest, lemon juice, oregano, basil, garlic powder, salt, and pepper. (This is where the magic happens. The mixture of herbs and lemon will infuse the chicken with so much flavour). Whisk it all together until it’s well combined.
3. 3. Add the chicken breasts to the bowl and toss them to coat them completely in that lovely marinade. Make sure they're nicely coated! Let them sit for at least 15 minutes, or even longer if you have the time. The longer they marinate, the more flavorful they'll be.
4. 4. Place the marinated chicken breasts in a baking dish. (Use a glass dish so you can keep an eye on how they're cooking.) Roast for 25-30 minutes, or until the internal temperature reaches 165°F (74°C). You can use a meat thermometer to check. This slow roasting makes the chicken incredibly juicy and flavorful.
5. 5. While the chicken is roasting, let's cook the quinoa. Bring the chicken broth to a boil in a saucepan. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Fluff with a fork.
6. 6. Once the chicken is cooked, let it rest for about 10 minutes before slicing it into bite-sized pieces. This allows the juices to redistribute, making it extra tender.
7. 7. While the chicken is resting, you can chop all the vegetables. I usually put on some music while I'm chopping; it makes the whole process more enjoyable. I’m a huge fan of upbeat pop music for this task – it keeps the pace energetic and fun!
8. 8. In a large bowl, combine the cooked quinoa, chopped red bell pepper, cucumber, cherry tomatoes, Kalamata olives, and sliced chicken. (This is where the salad really comes together. I like to mix it gently so the vegetables don’t get bruised.)
9. 9. Add the crumbled feta cheese and gently toss everything together. (Don't over-mix or the feta will get too broken down. A light touch is all you need.) Taste and adjust seasoning with salt and pepper if necessary.
10. 10. Garnish with freshly chopped parsley and serve immediately, or chill for later. I like to serve it slightly chilled, as it’s refreshing on a hot day.