WW Mediterranean Chicken Salad

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WW Mediterranean Chicken Salad is a tasty & fresh dish. It pairs lean chicken, crisp vegetables, olives & feta with a light, tangy dressing. Making and eating it cold simply takes a few minutes. WW Mediterranean Chicken Salad is very good at lunch/even meal prep/a light dinner. It is protein-rich, rich in colors, & it fits the diet of weight watchers. The mash-up of juicy chicken & crunchy cucumbers, tangy tomatoes, & creamy feta will be the love of your life. The easy home dressing consists of olive oil and lemon juice only. Just great on warmer days/when you need something healthy and fast. Each bite is stuffed with Mediterranean taste without all the additional points.

STATS

  • Course: Salad, Main Course
  • Preparation Time: 15 minutes
  • Cuisine: Mediterranean
  • Serving Size: 1½ cups
  • Method: No-cook/Stove (chicken cooked)
  • Yield: 4 servings
  • Cook Time: 10 minutes
  • Difficulty: Easy
  • Diet: Weight Watchers, Gluten-Free
  • Total Time: 25 minutes

EQUIPMENT

  • Large mixing bowl
  • Skillet/grill pan
  • Cutting board
  • Sharp knife
  • Spoon/whisk
  • Small bowl/jar

Ingredients

  • Two cups of cooked chicken breast, either shredded or chopped
  • One teaspoon of Dijon mustard
  • 1/2 teaspoon dried oregano
  • Half a cup of cherry tomatoes
  • One tablespoon of extra virgin olive oil
  • One cup of chopped cucumber
  • 1/3 cup red onion, thinly sliced
  • One-third cup of sliced Kalamata olives
  • 1/4 cup crumbled reduced-fat feta cheese
  • Two cups of mixed greens/romaine
  • 1 tablespoon red wine vinegar
  • One tablespoon of lemon juice
  • To taste, add salt and black pepper

INGREDIENT NOTES

Chicken:

  • Take grilled, baked/rotisserie chicken breast. It must be boneless & skinless. Remains of chicken are also effective.

Tomatoes:

  • Grape or cherry tomatoes are good. Then cut in half so you can bite easily.

Cucumber:

  • English cucumbers/also known as Persian cucumbers, are ideal. They are smooth & less watered down.

Onion:

  • Take a sharp red onion. Very thin slices.

Olives:

  • Salty flavors are provided by the Kalamata olives. Cut or chop up to distribute the flavor.

Feta:

Substitute less-fat feta. It gives creaminess & aggressive flavor without being excessive in points.

Greens:

  • A good base is Romaine/spring mix/baby spinach.

Dressing:

  • Homemade dressing takes lemon juice, vinegar, oils, and mustard. Seasoning to taste is feasible.

INSTRUCTIONS

  1. If the chicken isn’t cooked, grill/sauté it till it’s done and let it cool.
  2. In a small bowl, whisk together these components like olive oil, lemon juice, vinegar, Dijon mustard, oregano, salt, and pepper. Set aside.
  3. In a large bowl, combine the chopped chicken, cherry tomatoes, cucumber, red onion, olives, & feta.
  4. Drizzle the dressing on top and gently stir to mix.
  5. Add the greens & toss again/serve the salad on a bed of greens.
  6. Taste & adjust the spices if necessary.
  7. Serve right away or chill for 30 minutes for added flavor.

TIPS

  • Pre-cooked chicken will also speed up preparation.
  • To make it a little more tasty, add handfuls of chopped parsley or mint.
  • Liven up by using baby spinach or arugula instead of romaine.
  • Make twice the recipe when you are doing meal prep or if it is a potluck.
  • Dress separately from the store dressing when making in advance.
  • For added protein, consider adding a boiled egg (add points).
  • Watching sodium, omit olives.

INFORMATION STORAGE

Fridge:

  • Store salad in a cool place for the next at least two days in a tightly sealed box. Before serving, keep the greens & dressing apart for optimal results.

Freezer:

  • Not suggested. Fresh vegetables & dressings are not good for freezing.

FAQS

Is canned chicken okay?

  • Yes, but first drain and rinse. It tastes better when it is fresh or grilled.

What is an alternative to feta?

  • Use low-fat cheese goat and leave it out.

May I put beans?

  • Chickpeas or white beans will work, yes. Adjust points.

So, which greens are good?

  • Romaine, baby spinach, spring mix/kale is awesome.

Does this salad make a complete dinner?

  • It is well hydrated with lean protein & fiber & healthy fats.

Is it feasible to make it non-dairy?

  • Yes. Leave out the feta or go with a plant-based alternative.

NUTRITION

Calories: 220
Protein: 24g
Carbohydrates: 6g
Fat: 10g
Saturated Fat: 3g
Cholesterol: 60mg
Fiber: 2g
Sugar: 3g
Sodium: 450mg
Potassium: 500mg
Calcium: 75mg
Iron: 1.4mg
Each dish of WW Mediterranean Chicken Salad is estimated to contain three SmartPoints.