Tomato chicken salad
Enjoy a flavorful and healthy Tomato Chicken Salad with juicy cherry tomatoes, crisp mixed greens, and tender chicken breasts seasoned with chili powder and black pepper. Perfect for a light lunch or dinner, this vibrant salad is topped with a zesty lemon dressing for a refreshing taste. Ready in under 30 minutes!
- 10 Apr 2025
- Cook time 10 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
Elevate your meal with a zesty Tomato Chicken Salad that's perfect for a light lunch or an easy dinner. Combining succulent chicken breasts with fresh mixed greens and cherry tomatoes, this dish is both nutritious and bursting with flavor. The chili powder and black pepper add a subtle kick, while the lemon juice and olive oil dressing keep it fresh and vibrant.
Ingredients:
Instructions:
- Rinse and halve the cherry tomatoes.
- Peel and thinly slice the onion.
- Set aside the mixed greens in a large salad bowl.
- In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, and 1 teaspoon of black pepper. Set aside.
- Pat the chicken breasts dry with paper towels.
- In a shallow dish, combine 1/3 cup of all-purpose flour, 1 teaspoon of chili powder, and 1 teaspoon of salt. Mix well.
- Dredge each chicken breast in the flour mixture, ensuring an even coating all over.
- Heat a large skillet over medium-high heat. Add a small amount of olive oil if necessary.
- Once the skillet is hot, add the chicken breasts.
- Cook the chicken for about 6-7 minutes on each side, or until the chicken reaches an internal temperature of 165°F (74°C) and is golden brown and crispy.
- Remove the chicken from the skillet and let it rest for a few minutes before slicing into thin strips.
- Add the cherry tomatoes and sliced onion to the mixed greens in the salad bowl.
- Pour the dressing over the salad and toss gently to combine.
- Arrange the sliced chicken on top of the salad.
- Divide the salad into individual plates or bowls.
- Serve immediately and enjoy!
Tips:
- Ensure the chicken breasts are evenly coated with the flour, chili powder, and salt mixture for a consistent flavor throughout the dish.
- Preheat your skillet properly to achieve a nice sear on the chicken breasts, which helps lock in the juices.
- You can add additional veggies like cucumbers or bell peppers to make the salad even more colorful and nutritious.
- For a spicier kick, increase the amount of chili powder or add a pinch of cayenne pepper.
- To save time, you can prepare the dressing in advance and store it in the refrigerator for up to a week.
This Tomato Chicken Salad is a simple yet delicious dish that you can easily whip up in under 30 minutes. Packed with flavors and textures, it's a perfect balance of protein, vegetables, and spices. Enjoy it as a wholesome meal on its own or pair it with your favorite sides.
| Nutrition Facts | |
|---|---|
| Serving Size | 320 grams |
| Energy | |
| Calories 270kcal | 13% |
| Protein | |
| Protein 40g | 27% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 2.21g | 6% |
| Sugar 3.59g | 4% |
| Fat | |
| Fat 12g | 14% |
| Saturated 1.99g | 7% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 60ug | 7% |
| Choline 150mg | 27% |
| Vitamin B1 0.23mg | 19% |
| Vitamin B2 0.33mg | 26% |
| Vitamin B3 18mg | 107% |
| Vitamin B6 1.50mg | 88% |
| Vitamin B9 33ug | 9% |
| Vitamin B12 0.36ug | 15% |
| Vitamin C 13mg | 14% |
| Vitamin E 1.82mg | 12% |
| Vitamin K 8ug | 6% |
| Minerals | |
| Calcium, Ca 30mg | 2% |
| Copper, Cu 0.15mg | 17% |
| Iron, Fe 1.28mg | 12% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 410mg | 32% |
| Potassium, K 830mg | 24% |
| Selenium, Se 40ug | 75% |
| Sodium, Na 600mg | 40% |
| Zinc, Zn 1.51mg | 14% |
| Water | |
| Water 220g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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