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Shot of chicken and salad on a plate, with a wedge of lemon on the side and a fork.
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Grilled Chicken and Tomato Salad

This Grilled Chicken and Tomato Salad is a delicious, easily prepared meal that is full of fresh flavours and fantastic texture. It is ideal for work lunches or a light dinner.
Course Dinner, Lunch, Main Course
Cuisine International
Prep Time 20 minutes
Cook Time 6 minutes
Marinade Time 30 minutes
Total Time 56 minutes
Servings 4 people
Calories 495kcal
Author Alexandra

Ingredients

For the Grilled Chicken:

  • 1 kg (2.2 lb) chicken breasts See Note 1
  • 1/4 cup (60 ml) extra virgin olive oil
  • 2 tbsp lemon juice See Note 2
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1 tsp ground black pepper

For the Tomato Salad:

  • 1 1/2 cups (300 g) Perino Grape Tomatoes – quartered See Note 3
  • 1/3 cup flat-leaf parsley - finely chopped See Note 4
  • 3 spring onions/scallions - finely sliced, the white part and some of the green
  • 1 1/2 cups continental cucumber - chopped into quarters, seeds removed
  • 2 tbsp extra virgin olive oil See Note 2
  • 1 tbsp lemon juice See Note 2
  • sea salt and freshly ground black pepper – to taste See Note 5

Instructions

For the Grilled Chicken:

  • Cut the chicken breasts in half horizontally to form two cutlets. Gently press down with the back of a knife to even the breasts if necessary.
  • In a large flat dish, mix your marinade and add the chicken.
    Cover the dish with plastic wrap and refrigerate for 30 minutes, turning the chicken over in the marinade halfway through.
    While the chicken is marinating, assemble your tomato salad.
  • Remove the chicken from the marinade, draining off the excess.
  • Heat a ribbed grill plate over high and cook the chicken for 2-3 minutes on both sides or until cooked through. Do not overcook, or the chicken will dry out.

For the Tomato Salad:

  • Cut your cucumber in half, and remove the seeds using a teaspoon. Cut the cucumber in half again, and dice. Add to a medium-size bowl.
  • Slice the tomatoes into quarters. Finely slice the parsley and spring onions. Add to the bowl with the cucumbers.
  • Add the lemon juice and olive oil. Mix well and season to taste.
    Serve alongside the grilled chicken.

Notes

  1. The cooking time for the chicken will vary depending on the size and thickness. If you prefer to use a meat thermometer, your chicken should register no less than 75 Degrees Celsius (165 Degrees F) when cooked.
  2. In Australia, the tablespoon is 20 ml or 4 teaspoons. In many other countries, the tablespoon is 15 ml or 3 teaspoons. You may have to adjust your measurements accordingly.
  3. I have used Perino Grape Tomatoes for this recipe. Tomatoes are best enjoyed at room temperature, as refrigeration can dull their flavour.
  4. Continental/Italian parsley is the flat-leaf variety. To me, the flavour and texture is superior to curly parsley.
  5. Ensure that the dish is adequately seasoned to your liking, to bring out the best flavour.
  6. Please note, the nutritional information is based on this recipe serving 4 generously. It will serve 6 easily with an additional side, such as potatoes. The nutritional information is an estimate only. 

Nutrition

Calories: 495kcal | Carbohydrates: 6g | Protein: 54g | Fat: 27g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 17g | Trans Fat: 1g | Cholesterol: 160mg | Sodium: 299mg | Potassium: 1217mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1337IU | Vitamin C: 25mg | Calcium: 43mg | Iron: 2mg