Mediterranean Grilled Chicken Plate with Garlic Herb Yogurt & Tomato Salad

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📝 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. It’s nutritious, protein-rich, and full of bold, fresh flavors.

🌍 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.

🧾 Ingredients (Quantities):

🍗 For the grilled chicken:

  • Boneless, skinless chicken breasts or thighs – 2 large
  • Olive oil – 3 tbsp
  • Lemon juice – 2 tbsp
  • Garlic – 3 cloves, minced
  • Dried oregano – 1 tsp
  • Ground cumin – ½ tsp
  • Smoked paprika – ½ tsp
  • Salt – 1 tsp
  • Black pepper – ½ tsp

🥗 For the tomato-cucumber salad:

  • Cherry tomatoes – 1½ cups, halved
  • Cucumber – 1 medium, diced
  • Red onion – ¼, thinly sliced
  • Fresh parsley – 2 tbsp, chopped
  • Olive oil – 1 tbsp
  • Lemon juice – 1 tbsp
  • Salt & pepper – to taste

🍶 For the garlic herb yogurt sauce:

  • Plain Greek yogurt – 1 cup
  • Garlic – 1 clove, minced
  • Lemon juice – 1 tbsp
  • Olive oil – 1 tbsp
  • Fresh dill or mint – 1 tbsp, finely chopped
  • Salt – ¼ tsp
  • Optional: pinch of ground cumin or sumac

🧂 Optional Additions:

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

👩‍🍳 Instructions:

🔹 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.

🔹 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.

🔹 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.

🔹 4. Grill the Chicken:

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

🔹 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.

✅ Tips for Success:

  • Marinate ahead for deeper flavor — 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 — don’t overcrowd the pan.

💡 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.

🧮 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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