The Healthy Cook: Chicken with Yogurt Sauce
This refreshing take on Greek chicken souvlaki and tzatziki goes great with a side of whole wheat pita. Got extra cucumbers or another cool, crunchy veg? Slice ’em up with the tomatoes. Hello, summer.
Ingredients
- ½ cup plain Greek yogurt (0% or 2%)
- ¼ cup minced cucumber
- 2 Tbs. minced fresh dill or mint
- 1 Tbs. lemon juice
- 1 clove garlic, grated
- 2 Tbs. + 1 Tbs. + 1 Tbs. extra-virgin olive oil
- ¼ tsp. + ¼ tsp. kosher salt
- 1 tsp. paprika
- 1 tsp. ground coriander or cumin
- ½ tsp. dried oregano
- ¼ tsp. brown sugar
- ¼ tsp. black pepper
- 1 lb. boneless, skinless chicken breasts
- 1 red onion, cut into wedges
- 2 tomatoes, cut into wedges
Instructions
- Make the Yogurt Sauce: In a small bowl, whisk together the yogurt, cucumber, dill, lemon juice, and garlic with 2 Tbs. oil and ¼ tsp. salt.
- In another small bowl, mix together the paprika, coriander, oregano, sugar, and pepper with the remaining ¼ tsp. salt. Pound the chicken to ¼-inch thickness and season with the spice mixture.
- In a nonstick pan over medium heat, heat 1 Tbs. oil until shimmering. Sauté the onion until lightly browned, 3–4 minutes. Remove from the pan.
- Sauté the chicken in the remaining 1 Tbs. oil until cooked through, 3–5 minutes.
- Slice the chicken and serve with the onion, tomatoes, and Yogurt Sauce.
Nutrition Information
Per serving (3 oz. chicken + 1 cup vegetables + ¼ cup sauce):
- Calories: 290
- Total fat: 16 g
- Sat fat: 2.5 g
- Carbs: 8 g
- Fiber: 2 g
- Total sugar: 4 g
- Added sugar: <1 g
- Protein: 29 g
- Sodium: 300 mg
For more summer recipes
Go to nutritionaction.com/summer2 for
- White Fish Veracruz
- Fattoush Salad & Falafel
For cooking advice
Write to Chef Kate at healthycook@cspinet.org.
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