🍗🥗 Mediterranean Grilled Chicken Plate
📜 Description:
A wholesome and vibrant meal inspired by the flavors of the Mediterranean. Juicy grilled chicken marinated in lemon, garlic, and herbs is paired with a refreshing cucumber-tomato salad, fragrant rice pilaf, creamy tzatziki sauce, and warm pita bread. It’s a balanced plate packed with color, flavor, and nutrition—perfect for lunch, dinner, or entertaining guests.
🧾 Ingredients
For the Chicken:
- 2 boneless, skinless chicken breasts
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 2 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp paprika
- Salt and black pepper, to taste
For the Salad:
- ½ cucumber, diced
- 1 cup cherry tomatoes, halved
- ¼ red onion, thinly sliced
- ¼ cup feta cheese, crumbled
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and black pepper, to taste
For the Rice Pilaf:
- 1 cup basmati rice
- 2 cups chicken broth
- 1 tbsp butter
- ¼ tsp turmeric
- ¼ tsp ground cumin
- Salt, to taste
For Serving:
- ½ cup tzatziki sauce
- 1 pita bread, warmed
🍳 Instructions
1. Marinate and Grill Chicken:
- In a bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
- Add chicken breasts and marinate for 20–30 minutes (or up to 8 hours in the fridge).
- Preheat a grill or grill pan to medium-high heat. Grill chicken for 5–6 minutes per side, or until fully cooked (internal temp: 165°F/74°C).
- Let rest for 5 minutes, then slice.
2. Prepare the Salad:
- In a bowl, combine cucumber, cherry tomatoes, red onion, and feta.
- Drizzle with olive oil, lemon juice, salt, and pepper. Toss gently.
3. Make the Rice Pilaf:
- In a saucepan, melt butter over medium heat.
- Add rice and stir for 1–2 minutes to toast slightly.
- Stir in turmeric, cumin, and salt. Pour in chicken broth.
- Bring to a boil, cover, and reduce heat to low. Cook for 15–18 minutes, or until liquid is absorbed.
- Let sit covered for 5 minutes, then fluff with a fork.
4. Assemble the Plate:
- Serve sliced grilled chicken over rice pilaf with salad on the side.
- Add a scoop of tzatziki and a warm pita wedge.
🍽️ Servings:
Makes 2 full plates. Double the recipe for 4 servings.
⚖️ Nutritional Info (per serving, approx.):
- Calories: 610
- Protein: 42g
- Fat: 25g
- Carbohydrates: 50g
- Fiber: 4g
- Sugar: 5g
- Sodium: 700mg
✅ Health Benefits:
- Lean protein from grilled chicken supports muscle health and satiety.
- Olive oil and feta add heart-healthy fats.
- Colorful veggies provide antioxidants, fiber, and hydration.
- Spiced rice supports digestion and adds anti-inflammatory properties.
- Balanced with complex carbs, protein, and healthy fats for sustained energy.
💡 Notes & Tips:
- Make ahead: Marinate chicken and prep rice/salad in advance for a quick assembly.
- Vegan version: Use chickpeas or grilled tofu instead of chicken; skip or use dairy-free tzatziki.
- Spice it up: Add cayenne to the chicken marinade or use harissa for a kick.
- Extra herbs: Garnish with fresh parsley or dill for brightness.
- Meal prep friendly: Keep components separate in containers for 3–4 days.
❓ Q&A
Q: Can I use a different type of rice?
A: Yes! Jasmine rice or long-grain rice works. You can also use quinoa or couscous for a twist.
Q: What if I don’t have a grill?
A: A stovetop grill pan or cast iron skillet works great. You can also bake the chicken at 400°F (200°C) for 20–25 minutes.
Q: Can I make this low-carb?
A: Yes. Swap rice with cauliflower rice and serve with a lettuce wrap instead of pita.
Q: What’s the best way to reheat leftovers?
A: Reheat chicken and rice in a skillet with a splash of broth or water. Salad and tzatziki are best served cold.
Q: How do I make homemade tzatziki?
A: Combine Greek yogurt, grated cucumber (squeezed dry), garlic, lemon juice, olive oil, and dill or mint.