Chicken, Tomato, Onion Salad
A vibrant chicken and vegetable salad with a tangy balsamic and Cajun seasoning kick, perfect for light lunches or casual dinners with fresh greens and herbs.
Ingredients
Instructions
- Place the sliced onion in a small baking dish.
- Sprinkle with Cajun seasoning, balsamic vinegar, and light olive oil.
- Bake at 350°F for 10 minutes until the onion is slightly limp.
- Allow to cool.
- Combine the baked onion, tomatoes, mixed salad greens, grilled chicken, chopped lemon balm or dill weed, and Italian seasoning.
- Toss gently to combine and serve.
Tips & Substitutions
For extra flavor, consider marinating the grilled chicken in a mixture of olive oil, lemon juice, and herbs before cooking. If you don't have Cajun seasoning, a blend of paprika, garlic powder, and black pepper can be a good substitute. You can also swap the mixed salad greens for spinach or arugula based on your preference. Fresh herbs like parsley or cilantro can enhance the dish further.
Serving Suggestions
This Chicken, Tomato, Onion Salad makes a refreshing main dish or side. Pair it with crusty bread or serve alongside Sauteed Green Beans for a balanced meal. A light vinaigrette or a sprinkle of feta cheese can add an extra layer of flavor. It’s also great for meal prep—make it ahead for an easy lunch option.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the chicken and onion mixture in a skillet over low heat until heated through, being careful not to overcook the greens. For a cold option, enjoy the salad straight from the fridge.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken, Tomato, Onion Salad contains roughly 95 calories, with 1g protein, 16g carbohydrates, and 2g fat.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned tomatoes instead of fresh?
Yes, you can use canned tomatoes if you're in a pinch. Drain them well and add them at the same stage as fresh tomatoes. However, fresh tomatoes will provide a brighter flavor and better texture in this salad.
What if I don't have light olive oil?
If you don't have light olive oil, you can substitute it with any neutral oil like canola or grapeseed oil. For a bolder flavor, extra virgin olive oil is also a good choice.
Can I make this salad ahead of time?
Yes, you can prepare the components of the salad in advance. Store the baked onions, chicken, and salad greens separately and combine them just before serving to keep the greens fresh and crisp.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).