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Summer Time Meal Planning--Mediterranean Chicken With Tzatziki Sauce

July 26, 2019

It is HOT! What can we fix for a meal that is easy and also soothing to the soul? We love it when our friends share favorite recipes that are easy to do and tasty to eat. We received recent inspiration from our friend Nikki Massie, aka @BariatricFoodie. It is a recipe with store bought ingredients that are easy to find, which tells you right up front that this in not going to be complicated to assemble for a meal. Nikki also shared that it is really GOOD! This is a recipe that anyone can enjoy and qualifies as bariatric-friendly. For those looking for a protein rich recipe this will be a great one to add to your repertoire.




Mediterranean Chicken with Tzatziki Sauce

Prep time: 5 minutes
Cook time: 10 minutes
Yield: 3 skewers

Ingredients

For the Chicken
  • 2 tbsp. unflavored Greek yogurt
  • 3 chicken breast tenderloins (about 1/2 lb.)
  • 1/2 tsp. oregano
  • 1/2 tsp. parsley
  • 1/2 tsp. garlic powder
  • 1/4 tsp. salt
  • 1/4 tsp. black pepper
  • 2 tsp. lemon juice
  • 1/2 tsp. lemon zest
For the tzatziki sauce
  • 1/2 c. unflavored Greek yogurt
  • 1 garlic clove, minced
  • 2-3 mint leaves, sliced
  • 1/4 cucumber, grated
  • Juice of half a lemon
  • Salt, to taste
  • 3 skewers (bamboo or metal)
Directions
  1. In a resealable bag, combine yogurt, spices and lemon juice with chicken and coat well. Marinate at least two hours, while also soaking skewers (if bamboo) in water for same length of time.
  2. Heat a grill or grill pan and brush with olive oil. Skewer the chicken and grill until done through, turning halfway through.
  3. Make the sauce by combining the 1/2 c. yogurt, garlic, mint, cucumber, lemon juice and salt. Serve alongside the chicken. 
Cooking Tips
  1. The marinade technique that I share provides a tender, juicy, chicken skewer that's perfect for your next family barbecue.
  2. Pair it with a Greek yogurt tzatziki sauce, and it's a one-two protein knock-out!
Nutritional Information
Serves: 1. Calories: 109. Fat: 1g; Sodium: 48mg; Carbohydrates: 6g; Fiber: 0g; Protein: 20g.





Guest Blogger Bio




Nikki Massie is a rising star in the bariatric community. She is a gastric bypass patient (January 8, 2008), mother, writer, and author of the BariatricFoodie, where she helps post-ops learn to play with their food!




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