GREEK MARINATED CHICKEN AND BASIL TZATSIKI
GREEK MARINATED CHICKEN AND BASIL TZATSIKI
  • prep: 25 min
  • cook: 15 min
  • total: 40 min
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  • servings:
  • Summary

    To quote the authors: "Thick Greek yogurt really sticks to the chicken and makes the meat tasty and tender. Tzatsiki is a cool cuumber-yogurt sauce that makes a heathful dip for cut-up vegetables... (and) leftovers make a terrific sandwich."

    Ingredients

    • For the Chicken:
    • 1 C. plain nonfat Greek yogurt
    • ½ C. fresh oregano leaves, roughly chopped
    • 1 onion, grated ( I used 1 small yellow one)
    • 4 garlic cloves, minced
    • Juice and finely grated zest of 1 lemon
    • 4 (6 oz.) skinless, boneless chicken breast halves
    • 1 Tbs. canola oil
    • Coarse salt and freshly ground pepper
    • For the Tzatsiki:
    • 1 hothouse cucumber, ends trimmed, halved lengthwise and seeds scooped out with a spoon (I used 2 smaller seedless Persian cucumbers and I just grated the whole thing except for the wee ends)
    • 2 tsp. coarse salt
    • 2 C. plain plain nonfat Greek yogurt
    • Juice of 2 lemons
    • 1 Tbs. dill or 5-6 basil leaves, chopped
    • 2 garlic cloves, minced
    • ½ tsp. freshly ground black pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 390 % Daily Value *
    • Total Fat: 10 g 15.87%
    • Saturated Fat: 2 g 8.5%
    • Trans Fat: 0 g %
    • Cholesterol: 41 mg 13.76%
    • Sodium: 1250 mg 52.1%
    • Calcium: 215 mg 21.48%
    • Potassium: 545 mg 15.58%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.68%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 43 g %
    • Dietary Fiber: 1 g 4.96%
    • Sugar: 26 g
    • Protein: 29 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 7.91%
    • Vitamin C 62.19%
    • Vitamin D 0.38%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs2
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total2 oz-eq

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