Cuban-Style Grilled Chicken Salad: A Vibrant, Healthy & Flavorful Summer Meal
Escape the ordinary with this incredible Cuban-Style Grilled Chicken Salad. Far from your typical light fare, this robust main-dish salad is a vibrant celebration of flavors and textures, featuring succulent grilled chicken, tender coconut-oil fried plantains, mixed greens, protein-rich black beans, sweet ripe tomatoes, smoky charred corn, and creamy sliced avocados. It’s a meal that truly satisfies, blending healthful ingredients with an irresistible tropical twist.
With summer in full swing, there’s nothing quite like a refreshing, yet hearty, salad to beat the heat. Lately, my cravings for fresh, crisp, and satisfying salads have been intense – a direct result of the scorching temperatures and a temporarily malfunctioning air conditioning system that has turned my home into a tropical sauna. When the mercury rises, the last thing anyone wants is to spend hours over a hot stove, and that’s precisely where this delightful Cuban-Style Grilled Chicken Salad steps in, offering a perfect solution.
My current “job” involves strategic fan placement and minimal movement. When I do manage to peel myself away from the blessed airflow, whipping up a vibrant salad like this is about the extent of my culinary energy. And of course, it’s straight back to the fan, salad bowl in hand, savoring every cool, flavorful bite. This isn’t just any salad; it’s an experience, a mini-vacation for your taste buds, packed with fresh ingredients that fuel you without weighing you down.
As an advocate for healthy living and delicious food, I always prioritize sourcing high-quality, wholesome ingredients. Imagine finding a place where you can stock up on nutritious foods without breaking the bank? Sounds like a dream, right? Well, it’s a reality! When Sprouts Farmers Market recently opened a new location in my area, I was eager to explore. Their promise of delivering top-tier ingredients at affordable prices intrigued me, and I can confidently say they live up to their word. Sprouts has become a go-to for fresh produce, lean proteins, and all the specialty items that elevate my home cooking.
I gathered all the necessary components for this exquisite Cuban-Style Grilled Chicken Salad from the newest Sprouts store in Towson, Maryland. Every item, from the crisp greens to the organic plantains, was fresh and vibrant. This fully-loaded main-dish salad is substantial enough to satisfy even the heartiest appetite, making it perfect for a family dinner or a gathering with friends. But if you ask me for the absolute best part, it has to be those delectable coconut-oil fried plantains! I have a weakness for fried plantains, but for too long, I rarely ventured to make them at home, thinking they were complicated.
That perception, my friends, ends today. Frying plantains is surprisingly simple, transforming a humble fruit into a sweet, caramelized, and utterly addictive topping. All you need is a few tablespoons of coconut oil in a hot pan and a ripe, firm plantain. Slice the plantain into ¼-inch rounds, cook for about two minutes on each side until golden brown, and finish with a delicate sprinkle of salt. The result? A fantastic snack on its own, and in this case, a truly remarkable and deliciously addictive addition to your salad that adds a unique sweet and savory dimension.
The ingredient list for this Cuban-Style Grilled Chicken Salad is as authentic and wholesome as it gets. You won’t find anything processed, manufactured, or synthetic here. Every single component is a gift from nature, bursting with natural goodness and flavor. From the earth to your plate, this salad celebrates fresh, real food. I think Mother Nature deserves a massive high-five for providing us with such incredible sustenance—though perhaps a gentle reminder to ease up on the summer rain lately! Just saying!
Why This Cuban-Style Grilled Chicken Salad is Oh-So-Healthy and Nutritious:
This salad isn’t just delicious; it’s a powerhouse of nutrients, making it an ideal choice for a balanced and healthy meal. Here’s a closer look at what makes each ingredient shine:
- Organic, Free-Range Chicken Breasts: A lean source of high-quality protein, essential for muscle repair and overall body function. Choosing organic and free-range options ensures fewer additives and supports animal welfare.
- Mixed Greens: A base of vibrant mixed greens provides an abundance of vitamins (A, C, K), minerals, and antioxidants. They are low in calories and high in fiber, aiding digestion and promoting satiety.
- Organic Plantains: When ripe, plantains offer natural sweetness and are a good source of complex carbohydrates, fiber, and essential minerals like potassium and magnesium. Frying them in coconut oil adds a healthy fat while developing an irresistible flavor.
- Cherry Tomatoes: These little bursts of flavor are packed with Vitamin C, potassium, and lycopene, a powerful antioxidant known for its health benefits.
- Black Beans: A fantastic source of plant-based protein and dietary fiber, black beans contribute to gut health, stabilize blood sugar levels, and provide essential minerals like iron and folate.
- Local, Organic Corn: Sweet and crunchy, corn provides carbohydrates for energy, along with fiber and antioxidants. Sourcing local and organic corn enhances freshness and flavor.
- Avocado: The creamy texture of avocado comes from healthy monounsaturated fats, which are beneficial for heart health. Avocados are also rich in potassium, Vitamin K, Vitamin E, and Vitamin C.
- Red Onion: Adding a pungent, crisp bite, red onions are rich in antioxidants and may offer anti-inflammatory benefits.
- Brown Rice: A wholesome whole grain, brown rice provides sustained energy through complex carbohydrates and is a good source of fiber, manganese, and selenium. It adds a satisfying foundation to the salad.
- Homemade Marinade/Dressing: Made with fresh citrus, garlic, and herbs, this dressing is free from artificial ingredients and packed with flavor, avoiding the hidden sugars and unhealthy oils often found in store-bought alternatives.
Beyond the irresistible fried plantains, one of the aspects I absolutely adore about this Cuban-Style Grilled Chicken Salad is the ingenious sour orange marinade. It does double duty, serving not only as a vibrant, flavor-infusing marinade for the chicken but also transforming into the zesty dressing for the entire salad. It’s the ultimate “two birds, one stone” culinary concept, streamlining your cooking process and maximizing flavor efficiency. You simply have to appreciate such clever simplicity, especially during the summer months when ease and speed in the kitchen are highly valued. The last thing I want to do is cut into your precious beach time or outdoor adventures with a complicated recipe!
You might find it challenging to locate actual sour oranges in your local market, but don’t let that deter you! That’s perfectly fine, because I often encounter the same hurdle. The good news is that mimicking the distinctive bright, tangy, and slightly sweet flavor profile of a sour orange is surprisingly straightforward. To achieve this, simply combine freshly-squeezed orange juice with fresh lemon and lime juice. This citrus trio creates a perfectly balanced substitute that delivers all the zesty punch needed for an authentic Cuban-inspired taste. It’s truly that simple to capture the essence of this unique flavor!
Seriously, even if you don’t assemble the full salad, I cannot recommend enough marinating and grilling chicken with this incredible sour orange marinade/dressing. The flavor it imparts to the chicken is absolutely outstanding—big, bold, zesty, and utterly unforgettable. You’ll find yourself wanting to put this perfectly seasoned chicken on everything: tacos, sandwiches, or simply enjoyed on its own. It’s truly a game-changer.
But let’s be real, the entire salad is genuinely legit. It’s a complete meal that feels both wholesome and indulgent. If you’re experiencing intense salad cravings this summer, just like I am, this recipe is a must-try. And for those looking for an equally satisfying vegetarian option, don’t miss this fantastic recipe: Roasted Sweet Potato and Black Bean Salad with Chili Lime Vinaigrette. Both are perfect for a refreshing and healthy summer meal!
Cuban-Style Grilled Chicken Salad
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Ingredients
Marinade/Dressing
- Zest of 1 orange
- Juice of 2 large oranges, about 1/2 cup
- juice of 1 lemon
- juice of 2 limes
- 2 cloves garlic, roughly chopped
- ½ jalapeno, seeds removed and roughly chopped
- 1 scallion, roughly chopped
- 1 teaspoon dijon mustard
- 4-5 dashes hot sauce
- ½ teaspoon ground cumin
- ¼ teaspoon ground coriander
- ½ teaspoon oregano
- ¼ teaspoon smoked paprika
- 1 and 1/2 teaspoons kosher salt, divided
- 1 teaspoon honey
- ⅓ cup olive oil
- 2 large chicken breasts, pounded out to 1/2-inch thick
Fried Plantains
- 4 tablespoons coconut oil
- 2 plantains, peeled and sliced into 1/4-inch thick rounds
Salad
- 2 cups cooked brown rice
- 1 5-ounce container spring salad mix (about 6 cups)
- 1 cup grape or cherry tomatoes, halved
- 1 cup grilled corn kernels
- 1 cup black beans, drained and rinsed
- ½ cup thinly sliced red onion
- 1 large avocado, chopped
- ½ cup Cotija cheese, optional
Instructions
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To make the marinade/dressing, add orange zest and juice, lemon juice, lime juice, garlic, jalapeno, scallion, dijon, hot sauce, spices, 1/2 teaspoon kosher salt, and honey to the bowl of a food processor. Pulse until smooth. Slowly stream in the olive oil as you pulse the mixture.
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Add 1/2 of the mixture to a bowl and stir in remaining 1 teaspoon kosher salt. Add the chicken to the bowl and turn to coat. Cover the bowl and place it in the refrigerator to marinate overnight, or for at least 8 hours. Transfer the remaining half of the marinade to an airtight container and place in the refrigerator until you’re ready to serve the salad. It will stay fresh for up to 7 days.
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Preheat a gas or charcoal grill. Remove the chicken from the marinade and lightly salt and pepper each side. Grill for 5-7 minutes on each side, or until the internal temperature reads 160 degrees F. on an instant-read thermometer. Allow the breasts to rest for 10 minutes before slicing.
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To make the fried plantains, heat the coconut oil in a large skillet over medium-high heat. Add the sliced plantain rounds and cook until golden brown on each side, about 2 minutes per side. Transfer to a paper towel-lined plate and lightly sprinkle with salt.
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To make the salad, add the spring mix, tomatoes, corn, black beans, and red onion to a large bowl. Toss to combine. Add the cooked rice to the bottom of a large platter. Layer the mixed greens on top. Arrange the sliced chicken, avocado, and fried plantains on top of the greens. Sprinkle with cheese, if using. Drizzle the salad with the dressing and serve immediately.