Salad Proteins Recipe

Marinate

Pound or butterfly the 2 chicken breasts to an even thickness (about 1/2 inch). In a bowl combine 2 tbs olive oil, 2 tbs fresh lemon juice, 2 crushed garlic cloves, 1 tsp dried oregano, 1 tsp salt and 1 tsp black pepper. Add chicken, coat thoroughly, and marinate at room temperature for 15–20 minutes or in the fridge for up to 2 hours.

Cook: Preheat a grill pan or outdoor grill to medium-high. Grill chicken 4–6 minutes per side (internal temp 165°F / 74°C) until nicely charred and cooked through. Let rest 5 minutes, then slice thinly against the grain for serving on salads.

Finish: Squeeze a little lemon over the sliced chicken and garnish with chopped fresh herbs if desired.

Prep: Pat 2 salmon fillets dry and season both sides with 1/2 tsp salt and 1/2 tsp black pepper. Rub with 1 tbs olive oil.

Cook: Heat a nonstick or cast-iron skillet over medium-high heat until shimmering. Place salmon skin-side up (if skin-on) and sear 3–4 minutes until golden, then flip and cook 2–4 more minutes depending on thickness (aim for medium: opaque at edges, slightly translucent center). Internal temp ~125–130°F for medium.

Finish: Remove from pan and rest 2 minutes. Squeeze 1/2 lemon over fillets, flake into large pieces and add to salad.

Prep & Dry: Preheat oven to 425°F (220°C). Spread 1 cup drained and rinsed chickpeas on a towel and dry thoroughly—removing surface moisture is important for crispiness.

Toss: In a bowl toss chickpeas with 1 tbs olive oil, 1/2 tsp smoked paprika, 1/4 tsp cumin, 1/2 tsp salt and 1/4 tsp black pepper until evenly coated.

Roast: Spread in a single layer on a rimmed baking sheet and roast 25–30 minutes, shaking the pan once or twice, until browned and crisp. Cool slightly; they will crisp further as they cool. Use as a crunchy protein topping.

Press & Cut: Press 14 oz extra-firm tofu for 15–30 minutes to remove excess moisture. Cut into 3/4–1 inch cubes or slices.

Marinade: In a bowl mix 2 tbs soy sauce, 1 tbs rice vinegar, 1 tsp sesame oil. Toss tofu pieces gently to coat, let sit 5–10 minutes.

Coat & Sear: Sprinkle 1 tbs cornstarch over marinated tofu and toss to lightly coat. Heat 1 tbs neutral oil in a nonstick skillet over medium-high. Add tofu in a single layer and sear 3–4 minutes per side until golden and crisp. Remove and drain on paper towel.

Finish: Spoon any reserved marinade reduced in the pan to glaze tofu briefly if desired. Serve warm or at room temperature on salad.

Boil: Place 4 large eggs in a single layer in a saucepan and cover with cold water by 1 inch. Add 1/2 tsp salt. Bring to a rolling boil over high heat.

Cook & Chill: Immediately cover, remove from heat, and let sit 9–11 minutes (9 for slightly softer yolks, 11 for fully firm yolks). Transfer eggs to an ice bath for 5 minutes, then peel. Halve or quarter and add to salads.

Assembly: Choose one protein (or mix two). Add sliced grilled chicken, flaked salmon, crispy chickpeas, seared tofu, or sliced hard-boiled eggs to your salad base.

Garnish & Dress: Drizzle 1–2 tbs extra virgin olive oil and a squeeze of lemon wedges to taste. Sprinkle 1/4 cup chopped fresh herbs over the protein and salad for brightness.