Skip to main content
Greek Salad Ii
SaladDinnerHealthy Eating

Greek Salad Ii

Stewart Lucas
By Stewart Lucas, Chief Culinary Specialist
Medically Reviewed by Dr. Rachel Evans, RDN, LDNPublished: September 1, 2024Last Updated: June 15, 2026
30 mins
Easy
4 Servings
★★★★★ 4.9 (40 reviews)
Quick Summary Answer
⏱️ 4 min read read📅 Updated: June 15, 2026

This chef-curated Greek Salad Ii offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

Key Takeaways

  • ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
  • ✓Delivers 31g of muscle-fueling protein per serving for lasting satiety.
  • ✓Portion-balanced at 452 calories per serving with wholesome, unrefined ingredients.
  • ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.

The Story

This chef-curated Greek Salad Ii offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

Culinary Heritage & Chef's Notes

In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Greek Salad Ii to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.

At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Greek Salad Ii, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.

Ingredients & Measurements

  • 1 head romaine lettuce- rinsed,
  • dried and chopped
  • 4 stalks celery, chopped
  • 1 onion, chopped
  • 1 (15 ounce) can baby peas
  • 2 ripe tomatoes, cut into wedges
  • 6 ounces crumbled feta cheese
  • 1 1/2 cups mayonnaise
  • 1/2 cup vinaigrette salad dressing
  • 6 ounces marinated chicken

Chef's Sourcing & Quality Tips:

  • Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
  • Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
  • Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.

Step-by-Step Culinary Masterclass

Follow these sequential steps with careful attention to sensory cues and cooking temperatures:

Step 1: Technique & Execution

Preheat grill to medium-high heat

Step 2: Technique & Execution

Remove chicken from marinade and drain

Step 3: Technique & Execution

Place on hot grill and cook for 6 to 8 minutes on each side, or until juices run clear

Step 4: Technique & Execution

In a large bowl, combine Romaine, celery, onion, peas, tomatoes and toss with enough vinaigrette to coat

Step 5: Technique & Execution

In a food processor, add the crumbled feta and mayonnaise

Step 6: Technique & Execution

Blend until smooth

Chef's Pro Tips & Variations

Nutritional Profile per Serving

MetricAmountDietary Benefit
Calories452 kcalControlled caloric load for steady metabolic burn
Protein31gHigh-biological-value protein for tissue maintenance
Carbohydrates35gComplex, slow-digesting dietary fiber
Fat14gWholesome dietary lipids for micronutrient absorption

Greek Salad Ii

This chef-curated Greek Salad Ii offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

★★★★★4.9 from 40 votes
Greek Salad Ii
CourseDinner
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Servings4
AuthorStewart Lucas

Macro Nutrition Profile (Per Serving)

Calories23% DV
452 kcal
Protein62% DV
31g
Fat18% DV
14g
Carbs13% DV
35g
Scale Ingredients

Ingredients

Ingredient Substitutions

Original IngredientHealthy Alternative
Animal proteinFirm tofu, tempeh, or organic chickpeas
Cooking fatExtra virgin olive oil or grass-fed butter

Instructions

1

Technique & Execution: Preheat grill to medium-high heat

2

Technique & Execution: Remove chicken from marinade and drain

3

Technique & Execution: Place on hot grill and cook for 6 to 8 minutes on each side, or until juices run clear

8:00
4

Technique & Execution: In a large bowl, combine Romaine, celery, onion, peas, tomatoes and toss with enough vinaigrette to coat

5

Technique & Execution: In a food processor, add the crumbled feta and mayonnaise

6

Technique & Execution: Blend until smooth

Tried this recipe?

Let us know how it turned out! Click a star below to leave a review and rate the recipe.

Storage & Freezing Tips

  • Refrigerator: Store in an airtight container for up to 3 days. Keep the components separate if possible to preserve texture.
  • Reheating: Reheat gently in a skillet on medium-low heat with a splash of olive oil or butter.
  • Freezing: Freezing is not recommended for this dish because ingredients like high-moisture vegetables become soggy, rubbery, or mushy when defrosted.

Frequently Asked Questions

Can this recipe be prepared ahead of time?▼

Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.

Is this recipe gluten-free?▼

All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.

Tried this recipe?

Tag @stewartlucas on Instagram and hashtag it #nutriguide!

You Might Also Like

Roasted White Fish with Honey-Glazed Carrots
RECIPE

Roasted White Fish with Honey-Glazed Carrots

Baked Sea Bass with Honey-Glazed Roasted Carrots
RECIPE

Baked Sea Bass with Honey-Glazed Roasted Carrots

Grilled Cod with Roasted Yams
RECIPE

Grilled Cod with Roasted Yams

Stewart Lucas

Stewart Lucas

Chief Culinary Specialist

Stewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.

Community Reviews

Please log in to leave a review.