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This dish needs a few key items to shine. You will need: - 4 boneless, skinless chicken breasts - 1 cup creamy Greek yogurt - 2 tablespoons extra virgin olive oil - 2 cloves garlic, finely minced - 1 tablespoon freshly grated lemon zest - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon smoked paprika - Sea salt and freshly cracked pepper, to taste These ingredients form the base of our tasty chicken. The marinade brings life to the chicken. It includes: - 1 cup creamy Greek yogurt - 2 tablespoons extra virgin olive oil - 2 cloves garlic, finely minced - 1 tablespoon freshly grated lemon zest - 2 tablespoons freshly squeezed lemon juice - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon smoked paprika - Sea salt and freshly cracked pepper, to taste Mix these well. The yogurt makes the chicken tender and adds flavor. The salad adds color and crunch. You will need: - 1 cup cherry tomatoes, halved - 1 cucumber, diced into bite-sized pieces - 1/2 red onion, finely chopped - 1/2 cup pitted Kalamata olives, sliced - 1/4 cup fresh parsley, finely chopped This fresh salad pairs perfectly with the chicken. It brightens the meal. {{ingredient_image_2}} First, gather your ingredients. In a medium bowl, mix these items: - 1 cup creamy Greek yogurt - 2 tablespoons extra virgin olive oil - 2 cloves garlic, finely minced - 1 tablespoon freshly grated lemon zest - 2 tablespoons freshly squeezed lemon juice - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon smoked paprika - Sea salt and freshly cracked pepper, to taste Stir everything together until smooth. This marinade adds flavor and moisture. Next, add the chicken breasts. Make sure they are coated well. Cover the bowl with plastic wrap. Chill the chicken in the fridge for at least 1 hour. For the best taste, marinate overnight. Now, it’s time to cook the chicken! Preheat your grill or a non-stick skillet to medium-high heat. Lightly brush it with olive oil. This helps prevent sticking. Remove the chicken from the marinade, letting excess drip off. Grill the chicken for about 6-7 minutes on each side. You want the inside to reach 165°F (75°C). The chicken should look golden brown. If you use a skillet, cook the chicken the same way. Just make sure to check it often. While the chicken cooks, let’s make the salad. In a large bowl, combine: - 1 cup cherry tomatoes, halved - 1 cucumber, diced into bite-sized pieces - 1/2 red onion, finely chopped - 1/2 cup pitted Kalamata olives, sliced - 1/4 cup fresh parsley, finely chopped Drizzle a little olive oil over the salad. Add salt and pepper to taste. Toss it gently to mix everything. Once the chicken is cooked, let it rest for a few minutes. This keeps it juicy. Slice the chicken into strips. Serve the chicken with the salad on the side, and enjoy! Marinating chicken is key to great flavor. Start with a creamy base like Greek yogurt. This keeps the meat moist and adds a tangy taste. Mix your marinade well. I use garlic, lemon zest, and spices for depth. Coat each piece of chicken fully. This ensures every bite bursts with flavor. Let it marinate for at least an hour. For more flavor, let it sit overnight. Cover the bowl tightly and refrigerate. Always remember, the longer it marinates, the better the taste. Cooking chicken can be tricky. To get juicy chicken, preheat your grill or skillet to medium-high. This helps sear the outside, locking in the juices. Avoid flipping the chicken too often. Cook it for about 6-7 minutes on each side. Use a meat thermometer to check doneness. The chicken should reach 165°F (75°C). Let it rest after cooking. This lets the juices settle inside, making it tender. Remember, a well-rested chicken will taste better. Presentation matters when serving. After slicing your grilled chicken, arrange it on a large platter. This makes the dish look inviting. Sprinkle fresh parsley on top for color. Serve the vibrant Mediterranean salad in a separate bowl. This keeps the colors bright and fresh. Add lemon wedges to the side. They add a lovely touch and let guests add extra flavor. A beautiful presentation can make your meal even more enjoyable. Pro Tips Marinate Longer for Flavor: For maximum flavor, marinate the chicken overnight. This allows the spices and yogurt to penetrate the meat, resulting in a juicy and flavorful dish. Using a Meat Thermometer: To ensure the chicken is perfectly cooked, use a meat thermometer. The internal temperature should reach 165°F (75°C) for safe consumption. Resting the Chicken: Allow the grilled chicken to rest for a few minutes before slicing. This helps retain the juices, keeping the chicken tender and moist. Enhance Your Salad: Add additional toppings to your Mediterranean salad, such as feta cheese or avocado, for extra flavor and creaminess. {{image_4}} If you need a swap for Greek yogurt, try using plain yogurt. You can also use sour cream for a creamy texture. For a dairy-free option, choose coconut yogurt or a cashew-based yogurt. Each option gives a different taste, so experiment to find your favorite! You can easily boost the nutrition by adding more vegetables. Consider tossing in bell peppers, zucchini, or spinach to the Mediterranean salad. You can grill or roast these veggies with the chicken too. They add color and flavor while keeping your meal healthy. Feel free to mix up the marinade flavors. For a spicy kick, add red pepper flakes or cayenne pepper. You could also try using fresh herbs like basil or cilantro for a different taste. If you want a smoky flavor, switch smoked paprika for regular paprika. Enjoy the creative process! To store leftover chicken, first let it cool down. Place it in an airtight container. This keeps moisture in and air out. You can store it in the fridge for up to three days. Make sure to label it with the date. This helps you keep track of freshness. If you want to freeze the chicken, wrap it tightly in plastic wrap. Then place it in a freezer-safe bag. This helps prevent freezer burn. You can freeze it for up to three months. When you are ready to eat, just thaw it in the fridge overnight. To reheat the chicken, use the oven or stovetop. Preheat the oven to 350°F (175°C). Place the chicken in a dish and cover it with foil. Heat it for about 15-20 minutes. If you use the stovetop, add a splash of water or broth to keep it moist. Cook over low heat until warmed through. This keeps the chicken juicy and tasty. You can serve High Protein Mediterranean Chicken with many tasty sides. Here are some great options: - Mediterranean salad: This dish pairs well with the fresh salad made of tomatoes, cucumbers, and olives. - Quinoa or couscous: Both grains soak up flavors and add protein. - Roasted vegetables: Try roasted peppers, zucchini, or eggplant for a yummy side. - Pita bread: Warm pita bread is great for scooping up the chicken and salad. - Tzatziki sauce: This yogurt-based sauce adds creaminess and tang. You can tell if the chicken is cooked by checking its temperature. Use a meat thermometer to check the thickest part of the chicken. It should reach 165°F (75°C). If you cut into the chicken, the juices should run clear, not pink. Yes, you can use chicken thighs instead of breasts. Thighs are juicier and more flavorful. Just make sure they are boneless and skinless for the best results. Adjust the cooking time as thighs may need a few extra minutes to cook through. This blog post outlined how to make a tasty high-protein Mediterranean chicken. It covered main ingredients, marinade, and a fresh salad. I provided step-by-step instructions for marinating, cooking, and serving. Tips and tricks helped ensure juicy chicken and stunning presentation. We also discussed variations to keep meals exciting and storage options for leftovers. In summary, this recipe is simple and flexible. You can enjoy delicious meals while staying healthy. Try it and savor these flavors in your kitchen.

High Protein Mediterranean Chicken

A flavorful and healthy chicken dish marinated in Greek yogurt and Mediterranean spices, served with a fresh salad.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 1 hour 15 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 350 kcal

Ingredients
  

  • 4 pieces boneless, skinless chicken breasts
  • 1 cup creamy Greek yogurt
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, finely minced
  • 1 tablespoon freshly grated lemon zest
  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • to taste sea salt and freshly cracked pepper
  • 1 cup cherry tomatoes, halved
  • 1 piece cucumber, diced into bite-sized pieces
  • 1 half red onion, finely chopped
  • 1 cup pitted Kalamata olives, sliced
  • 1 quarter cup fresh parsley, finely chopped

Instructions
 

  • In a medium-sized mixing bowl, combine the Greek yogurt, extra virgin olive oil, minced garlic, lemon zest, lemon juice, oregano, thyme, smoked paprika, along with a generous pinch of sea salt and freshly cracked pepper. Stir everything together until you achieve a smooth and velvety marinade.
  • Add the chicken breasts to the marinade, making sure they are thoroughly coated on all sides. Cover the bowl with plastic wrap and refrigerate for a minimum of 1 hour, allowing the flavors to meld. For the best taste, marinate overnight.
  • Preheat your grill or a non-stick skillet to medium-high heat. Lightly brush the grill grates or skillet with olive oil to prevent sticking.
  • Remove the marinated chicken breasts from the bowl, letting any excess marinade drip off. Grill the chicken for approximately 6-7 minutes on each side, cooking until the internal temperature reaches 165°F (75°C) and the chicken is golden brown.
  • While the chicken is grilling, prepare the Mediterranean salad. In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, chopped red onion, Kalamata olives, and fresh parsley. Drizzle a little olive oil over the salad and season with salt and pepper. Toss gently to mix all the ingredients together.
  • Once the chicken is cooked, transfer it to a cutting board and let it rest for a few minutes. This will help retain the juices and keep the chicken tender.
  • Slice the grilled chicken into strips and arrange it beautifully on a serving platter. Serve the vibrant Mediterranean salad alongside the chicken. Drizzle any remaining marinade over the dish for an extra burst of flavor.

Notes

For best flavor, marinate the chicken overnight.
Keyword chicken, grilled, high protein, mediterranean