Chicken Tzatziki Bowl
I love this chicken so much that I typically make a double batch—enough to enjoy in sandwiches, salads, or bowls like this one. It also makes an excellent ready-to-eat snack, straight from the fridge.
This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.
Time: 30 minutes
Serves: 4
Ingredients
- 1 lb. boneless, skinless chicken breasts or thighs
- ¼ cup plain Greek non-fat or low-fat yogurt
- 2 cloves garlic, minced
- 1 tsp. + 1 tsp. red wine vinegar
- ½ tsp. freshly ground black pepper
- ½ tsp. + a pinch kosher salt
- ½ tsp. paprika
- ¼ tsp. + a pinch oregano
- ¼ tsp. ground turmeric
- 2 Tbs. + 1 Tbs. extra-virgin olive oil
- 6 cups chopped romaine lettuce
- 2 small or 1 large ripe tomato, cut into wedges
- 1 mini cucumber, sliced
- ¼ small red onion, thinly sliced
- ¼ cup feta, crumbled
- 2 cups cooked freekeh or bulgur
- 1 cup Tzatziki (see recipe)
Instructions
- Pound the chicken breasts to an even thickness of about ½ inch. In a medium bowl, whisk together the yogurt, garlic, 1 tsp. vinegar, pepper, ½ tsp. salt, paprika, ¼ tsp. oregano, and turmeric. Add the chicken and turn to coat evenly with the yogurt mixture.
- In a large nonstick pan over medium heat, heat 2 Tbs. oil until shimmering. Sauté the chicken until browned and cooked through, 5-7 minutes. Remove from the pan and let rest while preparing the rest of the bowl.
- In a medium bowl, make the vinaigrette: Whisk together the remaining 1 Tbs. oil, 1 tsp. vinegar, pinch of oregano, and pinch of salt. Toss the lettuce in the vinaigrette. Divide the lettuce into 4 bowls and top with the tomato, cucumber, onion, and feta.
- Divide the freekeh into the bowls. Slice the chicken and arrange on the freekeh. Spoon the tzatziki over the chicken.
Tzatziki
Makes: about 1 cup
Ingredients
- ½ cup plain Greek non-fat or low-fat yogurt
- 1 mini cucumber, minced or grated
- 5 sprigs dill, minced
- 2 sprigs mint, minced
- 1 clove garlic, finely grated or minced
- 1 tsp. fresh lemon juice
- ¼ tsp. kosher salt
Instructions
- In a medium bowl, mix all the ingredients together.
Nutrition Information
Per serving (2½ cups with ¼ cup tzatziki):
- Calories: 370
- Total fat: 14 g
- Sat fat: 3 g
- Carbs: 25 g
- Fiber: 7 g
- Total sugar: 4 g
- Added sugar: 0 g
- Protein: 36 g
- Sodium: 580 mg