Greek Yogurt Marinated Chicken

Greek Chicken.jpg

A great way to add flavor without adding fat is to supplement with acid – lemon juice, vinegar, and Greek yogurt all aid in packing a big punch, without the added calories of oils or butter.

Perfectly paired with a bright salad of cucumber, tomatoes and pickled red onions – this is one of those meals that I don’t mind eating over and over again because it’s just so light and refreshing.

 

Ingredients:

Greek Yogurt Marinated Chicken

  • 1 1/2 lbs. chicken breasts
  • 4-5 cloves garlic, minced
  • 1 lemon, juiced and zested
  • 2 tablespoons white wine vinegar
  • 1 tablespoon dried oregano
  • 1 cup non-fat Greek yogurt
  • salt and pepper, to taste

 

Pickled Red Onions, Tomato and Cucumber Salad

  • 1 cup water
  • 1 cup sugar
  • 1 cup white wine vinegar
  • 1 red onion, julienned
  • 1 cup cherry tomatoes, halved
  • 2 cucumbers, peeled, seeded and diced – 1/4 cup reserved
  • salt and pepper, to taste

 

Tzatziki Sauce

  • 1/4 cup reserved diced cucumbers, minced
  • 1 cup nonfat Greek yogurt
  • 2 garlic cloves, minced
  • 1 tablespoon dill, minced
  • 1 lemon, juiced and zested
  • salt and pepper, to taste

 

To prepare the Chicken: In a large bowl, combine the Greek yogurt, garlic, lemon juice, lemon zest, white wine vinegar, and oregano. Salt and pepper to taste. Add chicken breast and cover with yogurt mixture. Refrigerate and let marinate for at least 4 hours.

When ready to cook chicken, heat a grill under medium heat and spray grill grates with non-stick spray. Remove excess yogurt from chicken breasts and grill for about 7-8 minutes per side, or until chicken is fully cooked. Let rest for 5 minutes and slice on the bias. Set aside.

To prepare the Pickled Red Onions: In a medium saucepan, combine the water, sugar, and white wine vinegar. Bring to a boil and simmer until sugar is dissolved. Place julienned onions in a deep bowl or heatproof container. Pour pickling liquid over onions and place a small weight (such as a plate) over the onions to submerge them in the liquid. Let pickle for at least 30 minutes.

In a medium bowl, combine the pickled red onions, diced cucumber, and cherry tomatoes. Season with salt and pepper.

To prepare the Tzatziki Sauce: In a small bowl, combine the minced cucumber, Greek yogurt, garlic, dill, lemon juice, and lemon zest. Season with salt and pepper.

Recommended serving: 4-6 ounces grilled chicken, 1 cup pickled red onion, cucumber and cherry tomato salad, 2 tablespoons tzatziki sauce, and 1/2 whole wheat pita.

 

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