Mediterranean Grilled Chicken Plate with Garlic Herb Yogurt & Tomato Salad


๐Ÿ“ Description:

This Mediterranean-inspired plate features tender grilled chicken marinated in lemon, olive oil, and aromatic spices, paired with a refreshing tomato-cucumber salad and a creamy garlic herb yogurt sauce. Itโ€™s nutritious, protein-rich, and full of bold, fresh flavors.


๐ŸŒ Origin:

Rooted in Mediterranean cuisine, this dish combines influences from Greek and Middle Eastern cooking, known for their use of herbs, olive oil, garlic, and yogurt in everyday meals.


๐Ÿงพ Ingredients (Quantities):

๐Ÿ— For the grilled chicken:

  • Boneless, skinless chicken breasts or thighs โ€“ 2 large
  • Olive oil โ€“ 3 tbsp
  • Lemon juice โ€“ 2 tbsp
  • Garlic โ€“ 3 cloves, minced
  • Dried oregano โ€“ 1 tsp
  • Ground cumin โ€“ ยฝ tsp
  • Smoked paprika โ€“ ยฝ tsp
  • Salt โ€“ 1 tsp
  • Black pepper โ€“ ยฝ tsp

๐Ÿฅ— For the tomato-cucumber salad:

  • Cherry tomatoes โ€“ 1ยฝ cups, halved
  • Cucumber โ€“ 1 medium, diced
  • Red onion โ€“ ยผ, thinly sliced
  • Fresh parsley โ€“ 2 tbsp, chopped
  • Olive oil โ€“ 1 tbsp
  • Lemon juice โ€“ 1 tbsp
  • Salt & pepper โ€“ to taste

๐Ÿถ For the garlic herb yogurt sauce:

  • Plain Greek yogurt โ€“ 1 cup
  • Garlic โ€“ 1 clove, minced
  • Lemon juice โ€“ 1 tbsp
  • Olive oil โ€“ 1 tbsp
  • Fresh dill or mint โ€“ 1 tbsp, finely chopped
  • Salt โ€“ ยผ tsp
  • Optional: pinch of ground cumin or sumac

๐Ÿง‚ Optional Additions:

  • Cooked couscous, quinoa, or brown rice โ€“ 1 cup per plate
  • Hummus or baba ghanoush โ€“ 2 tbsp
  • Kalamata olives โ€“ handful
  • Crumbled feta cheese โ€“ for garnish
  • Warm pita or flatbread โ€“ for serving

๐Ÿ‘ฉโ€๐Ÿณ Instructions:

๐Ÿ”น 1. Marinate the Chicken:

  1. In a bowl, mix olive oil, lemon juice, garlic, oregano, cumin, paprika, salt, and pepper.
  2. Add chicken and toss to coat. Cover and marinate in the fridge for 30 minutes to 2 hours.

๐Ÿ”น 2. Make the Yogurt Sauce:

  1. In a small bowl, combine Greek yogurt, garlic, lemon juice, olive oil, herbs, salt, and optional spices.
  2. Mix well and chill until ready to serve.

๐Ÿ”น 3. Prepare the Tomato Salad:

  1. In a bowl, combine tomatoes, cucumber, onion, and parsley.
  2. Drizzle with olive oil and lemon juice. Season with salt and pepper. Toss and refrigerate.

๐Ÿ”น 4. Grill the Chicken:

  1. Heat grill or grill pan to medium-high heat.
  2. Grill chicken for 5โ€“6 minutes per side, or until fully cooked (internal temp: 165ยฐF / 75ยฐC).
  3. Let rest for 5 minutes, then slice.

๐Ÿ”น 5. Assemble the Plate:

  1. On each plate, serve grilled chicken alongside tomato salad.
  2. Add a scoop of garlic yogurt sauce.
  3. Include any optional sides (like couscous or pita).
  4. Garnish with fresh herbs or crumbled feta.

โœ… Tips for Success:

  • Marinate ahead for deeper flavor โ€” even overnight!
  • Use thighs for extra juicy chicken, or breast for leaner option.
  • Chill the salad and sauce for at least 15 minutes before serving.
  • Grill marks add great flavor โ€” donโ€™t overcrowd the pan.

๐Ÿ’ก Recommendations:

  • Great for meal prep: keep components separate and assemble fresh.
  • Add pickled onions or a drizzle of pomegranate molasses for extra tang.
  • Make it a bowl with grains and greens for a complete macro-balanced meal.

๐Ÿงฎ Nutrition (Approximate per plate):

Excludes optional sides like pita or rice

  • Calories: 430 kcal
  • Protein: 40g
  • Fat: 22g
  • Carbs: 14g
  • Fiber: 3g
  • Sugar: 6g
  • Sodium: ~500mg
  • Calcium: ~20% RDI

Would you like a low-carb, vegan, or spicy harissa version of this dish? Or should I format it for your healthy cooking website Whaltisapp.com?

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