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- 4 boneless, skinless chicken breasts - 1 cup Greek yogurt - 2 tablespoons olive oil - 2 cloves garlic, minced - 1 tablespoon lemon zest - 2 tablespoons fresh lemon juice - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon paprika - Salt and pepper to taste - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1/2 red onion, finely chopped - 1/2 cup pitted Kalamata olives, sliced - 1/4 cup fresh parsley, chopped The main ingredients in this recipe are simple and flavorful. Chicken breasts serve as the protein base. Greek yogurt adds creaminess and tang. Olive oil enhances the overall taste and helps with cooking. Next, we have the seasoning and marinade. Garlic gives a bold flavor. Lemon zest and juice add a fresh, bright note. Dried oregano and thyme bring in that classic Mediterranean taste. Paprika adds a touch of warmth, while salt and pepper balance the flavors. For the salad, we use fresh cherry tomatoes and cucumber for crunch. Red onion adds sharpness, while Kalamata olives offer a briny kick. Fresh parsley brightens the dish and adds color. Each ingredient works together to create a healthy and tasty meal. {{ingredient_image_1}} To start, make the marinade. In a mixing bowl, combine 1 cup Greek yogurt, 2 tablespoons olive oil, 2 minced garlic cloves, 1 tablespoon lemon zest, 2 tablespoons fresh lemon juice, 1 teaspoon dried oregano, 1 teaspoon dried thyme, 1 teaspoon paprika, and salt and pepper to taste. Mix everything until smooth. This mix gives the chicken great flavor and keeps it juicy. Next, take 4 boneless, skinless chicken breasts. Coat each chicken breast well in the marinade. Cover the bowl and place it in the fridge. Let the chicken marinate for at least 1 hour, but for the best taste, leave it overnight. The longer it sits, the more flavor it gets. When you're ready to cook, preheat the grill or a non-stick skillet over medium-high heat. Lightly grease it with a bit of olive oil. Take the chicken out of the marinade and shake off any extra. Grill each piece for about 6-7 minutes on each side. Make sure the chicken is fully cooked; it should reach an internal temperature of 165°F (75°C). While the chicken cooks, prepare a fresh Mediterranean salad. In a large bowl, mix 1 cup halved cherry tomatoes, 1 diced cucumber, 1/2 finely chopped red onion, 1/2 cup sliced Kalamata olives, and 1/4 cup chopped fresh parsley. Drizzle a little olive oil over the salad and add salt and pepper. Toss it all together. Once the chicken is cooked, let it rest for a few minutes before slicing. Serve the sliced chicken on a platter with the salad on the side. For extra flavor, drizzle any leftover marinade over the chicken. Enjoy this delicious and healthy meal! Marinating chicken adds deep flavor. I recommend marinating for at least one hour, but overnight is best. This lets the flavors soak in well. To marinate, combine Greek yogurt, olive oil, garlic, lemon zest, lemon juice, and spices in a bowl. Coat the chicken evenly and cover. Place it in the fridge until ready to cook. Getting the right cooking temperature is key. Cook the chicken until it reaches an internal temperature of 165°F (75°C). Use a meat thermometer for accuracy. This ensures the chicken is safe to eat and juicy. Undercooked chicken can be unsafe, while overcooked chicken can be dry. Presentation can elevate your meal. Slice the cooked chicken and arrange it on a large platter. Sprinkle fresh parsley on top for color. Serve the Mediterranean salad in a separate bowl, adding a lemon wedge on the side. Drizzle any leftover marinade over the chicken for extra flavor. This makes your dish look and taste great! Pro Tips Marinate Longer for Better Flavor: For the best flavor, marinate the chicken overnight. This allows the spices and yogurt to penetrate the meat, resulting in juicier and more flavorful chicken. Use Fresh Herbs: Fresh herbs like parsley or thyme can elevate the dish. Swap dried herbs for fresh ones for a brighter flavor profile in the chicken and salad. Check Chicken Temperature: Always use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (75°C) for safety and optimal juiciness. Customize Your Salad: Feel free to add more vegetables or your favorite ingredients to the salad. Bell peppers, feta cheese, or even avocado can enhance the Mediterranean flavor. {{image_2}} You can switch chicken for other proteins. Turkey works well for a leaner option. Tofu is great for a vegetarian choice. Use firm tofu and press it to remove extra water. Cut it into slabs and marinate it like the chicken. This makes it flavorful and protein-rich. Spice things up by changing herbs and spices. Try basil or rosemary for a different taste. You might also like using cumin for a warm flavor. If you want a kick, add red pepper flakes. Experiment and find what you love best! Want to boost your salad? Add bell peppers for crunch or avocado for creaminess. Feta cheese is a tasty option for a salty bite. You can also mix in some chickpeas for extra protein and fiber. Get creative with your salad to make it even more delicious! Store any leftover chicken in an airtight container. Make sure it's cooled down first. Place the container in the fridge. Eat leftovers within 3 to 4 days for the best taste and safety. The chicken stays juicy and flavorful this way. To freeze, wrap the cooked chicken tightly in plastic wrap. Place it in a freezer bag, squeezing out as much air as possible. Label the bag with the date. For the salad, you can freeze it too. Pack the vegetables in a separate container. Use both within 2 to 3 months for the best quality. When reheating, avoid the microwave if possible. It can dry out the chicken. Instead, use a skillet over low heat. Add a splash of water or broth to keep it moist. Cover the skillet to trap steam. For the salad, simply thaw it in the fridge overnight. Toss it with a little olive oil before serving. This keeps the flavors fresh and vibrant. The protein content in High Protein Mediterranean Chicken is impressive. Each serving has about 30 grams of protein. The main source is the chicken breast, which is lean and packed with nutrients. Greek yogurt also adds protein while keeping the dish moist. This combination makes it a great choice for anyone wanting to boost their protein intake. Yes, you can use frozen chicken. Just remember to thaw it first. The best way to thaw chicken is in the fridge overnight. If you're in a hurry, you can use cold water. Seal the chicken in a bag and submerge it in cold water for about an hour. Once thawed, follow the recipe as normal to ensure even cooking. Pair High Protein Mediterranean Chicken with tasty sides for a full meal. Here are some great options: - Quinoa or couscous for a hearty grain - Steamed broccoli or green beans for a fresh crunch - A simple green salad with lettuce, cucumber, and a light vinaigrette - Roasted sweet potatoes for a sweet contrast These sides not only complement the chicken but also add more nutrients to your plate. This blog post covered all you need to make high protein Mediterranean chicken. We discussed key ingredients like chicken, Greek yogurt, and olive oil, plus tasty seasonings. I shared step-by-step instructions, tips for flavor, and fun variations. Proper storage ideas ensure your meal stays fresh. In the end, this dish is not just healthy; it's also simple to prepare. Use these tips to impress your family and friends with a flavorful meal. Enjoy your cooking!

High Protein Mediterranean Chicken

A flavorful and healthy chicken dish marinated in Greek yogurt and Mediterranean spices, served with a fresh salad.
Print Recipe Pin Recipe
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 Greek yogurt
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon lemon zest
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • to taste salt and pepper
  • 1 cup cherry tomatoes, halved
  • 1 piece cucumber, diced
  • 1 2 red onion, finely chopped
  • 1 2 pitted Kalamata olives, sliced
  • 1 4 fresh parsley, chopped

Instructions
 

  • In a mixing bowl, combine Greek yogurt, olive oil, minced garlic, lemon zest, lemon juice, oregano, thyme, paprika, salt, and pepper. Mix until smooth to create a marinade.
  • Add the chicken breasts to the marinade and toss to coat evenly. Cover and refrigerate for at least 1 hour, or ideally overnight for enhanced flavor.
  • Preheat the grill or a non-stick skillet over medium-high heat. Lightly grease the grill or skillet with a bit of olive oil.
  • Remove the chicken from the marinade and shake off any excess. Grill the chicken for about 6-7 minutes on each side, or until fully cooked and the internal temperature reaches 165°F (75°C).
  • While the chicken is cooking, prepare the Mediterranean salad by combining cherry tomatoes, cucumber, red onion, Kalamata olives, and fresh parsley in a large bowl. Drizzle with a little olive oil and season with salt and pepper. Toss to combine.
  • Once the chicken is done, allow it to rest for a few minutes before slicing it.
  • Serve the sliced chicken on a platter, accompanied by the Mediterranean salad on the side. Drizzle with any remaining marinade for extra flavor.

Notes

Arrange the sliced chicken on a large platter and sprinkle additional fresh parsley on top for color. Serve the salad in a separate bowl with a lemon wedge garnish.
Keyword chicken, grilled, healthy, high protein, Mediterranean