Try Grilled Chicken with Watermelon Mint Salad For a Refreshing Summer Meal
Nutritional Info
- Calories:
- 394
- Carbohydrates:
- 16 grams
- Fiber:
- 1 gram
- Protein:
- 36 grams
Note: These values represent one serving out of six.
Recipe by Kinsy Rosati
Packed with protein, this dreamy go-to summer dinner is easy to make and family-friendly. Juicy grilled chicken and a sweet and refreshing seasonal salad capture the essence of summer without amping up the calories and carbs.
The chicken is marinated in a simple mixture that adds flavor and prevents dryness.
Watermelon season is May through September, depending on where you live, so it’s a tasty addition to any summer meal (or even a great dessert). As the name suggests, watermelon is a delicious way to get more hydration, plus it provides some vitamin C to keep your immune system strong as well as potassium, which aids in stabilizing your blood sugar levels.
Arugula is an often-overlooked leafy green that works well as a salad base. It is packed with antioxidants and vitamin K, which is essential for bone health. With a slightly bitter, peppery taste, it’s complementary to the sweetness of the watermelon. A briny pop of feta cheese rounds things out and gives you a mouth full of flavor in every bite.
Grilled Chicken with Watermelon Salad
- Serving
- 4 to 6
- Prep Time
- 10 mins (+1 hour to marinate)
- Cook Time
- 15 mins
Ingredients
For watermelon salad
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh mints, chiffonade
- ½ tablespoon sherry vinegar
- ½ tablespoon white wine vinegar
- ½ teaspoon salt, or more to taste
- ½ teaspoon pepper
- ¾ cup crumbled feta
- 1 cucumber, cut in fourths and sliced
- 6 cups watermelon, cubed
- 5 cups arugula
For chicken
- 2 pounds boneless, skinless chicken breast
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 2 tablespoons worcestershire sauce
- 1 tablespoon Italian seasoning
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1/2 teaspoon pepper
Directions
For chicken breast
Whisk together marinade ingredients in a small bowl.
Pat chicken dry with paper towels. Place chicken between two sheets of parchment paper and using the back of a mallet or rolling pin, pound out the chicken breasts to ½-inch thickness.
Place the chicken in a zip-top bag and pour in marinade. Squeeze out any air and zip the bag. Move the bag around and ensure that all chicken is covered with marinade. Place in the refrigerator to marinate for 1 hour, or up to 2 hours.
Preheat the grill to medium-high heat.
Take chicken out of the bag, shaking off any excess marinade. Grill for about 4 to 5 minutes per side, or until the internal temperature reaches 165 degrees and juices run clear. Remove from the grill and rest for five minutes.
For watermelon salad
You can prep the watermelon salad while you’re waiting on the chicken to marinate. In a large bowl, whisk together the olive oil, sherry vinegar, white wine vinegar, salt, pepper, and mint. Add the watermelon, cucumber and gently toss to coat. Add the feta cheese and arugula and toss again.
For serving
Plate the watermelon salad. Top with grilled chicken. Enjoy!
Notes
Leftover watermelon salad will keep in an airtight container for up to 24 hours and then may become watery.
If desired, swap out arugula for leafy green such as baby kale or spinach.
Read More
Recipe
Citrus-Marinated Chicken With Grilled Broccolini and Tomatoes Recipe
This bright, spiced-up, healthy grilled chicken dish is a cookout meal you’ll love.
Recipe
Grilled Steak Caesar Salad With Tangy Yogurt Dressing Recipe
This smoky, tangy salad is filled with protein and anything but boring.
Fitness