Greek Chicken and vegetable salad: recipes

In this delicious main course salad, yogurt serves as both marinade and vinaigrette. 

Like some other dairy products, yogurt is one of the only marinades that truly tenderize poultry and meat. This property is probably due to the presence of calcium, which activates enzymes breaking down proteins: this is what makes the chicken so tender.

Tip: Use a vegetable peeler to cut a cucumber into thin strips.

Servings: 4
Preparation time: 20 minutes
Marinating time: 4 hours
Cooking time: 25 minutes
Difficulty: Intermediate

NUTRITIONAL INFORMATION

380 calories
4 g fat (1 g of which saturated fat)
160 mg of sodium
22 g carbohydrate
5 g of fibers
64 g protein
Low in saturated fat
Excellent source of potassium
Calcium Source
Source of fiber
Source of Iron

INGREDIENTS

500 ml (2 cups) Greek Yogurt nature 0% MG PCMD
10 ml (2 tsp.) Garlic, minced

5 ml (1 tsp.) Lemon zest, grated

15 ml (1 tbsp.) Fresh lemon juice

5 ml (1 tsp.) Dried oregano

4 chicken breasts boneless skinless air-cooled PC Blue Menu 900 g

250 ml (1 cup) unsalted chickpeas added PC Blue Menu, drained and rinsed

250 ml (1 cup) multicolored cherry tomatoes, halved

125 ml (½ cup) celery, finely chopped

50 ml (¼ cup) red onion, thinly sliced

4 mini-cucumbers, thinly sliced ​​on the length

25 ml (2 tbsp.) Fresh mint leaves

25 ml (2 tbsp.) Fresh Italian parsley leaves

INSTRUCTIONS

In a bowl, combine the yogurt, garlic and lemon zest. Pour 175 ml (¾ cup) of the mixture in a small bowl. Add the lemon juice, cover and refrigerate.

Add oregano to remaining yogurt mixture while stirring. Pour into a resealable bag, add the chicken and seal the bag. Handle the chicken to coat with marinade. Refrigerate for 4 hours or overnight.

Preheat oven to 375 ° F (190 ° C). Line a baking sheet with parchment paper edges.

Place the marinated chicken on the baking sheet and discard marinade that is at the bottom of the bag. Bake in center of oven for 15 minutes, then grill (broil) for 5 to 10 minutes or until meat is lightly browned and cooked through. Transfer chicken to plates.

While cooking meat in a large bowl, toss the chickpeas, tomatoes, celery, onions and cucumbers. Serve with chicken and garnish with mint leaves and parsley. Add a dash of previously reserved yogurt dressing over chicken and salad, or serve with a small individual bowl.


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