Yum Peaceful Cooking: Lemony Grilled Chicken for a Heart Healthy #SundaySupper

Sunday, February 15, 2015

Lemony Grilled Chicken for a Heart Healthy #SundaySupper


Today's Sunday Supper is all about heart healthy dishes. Whether it's a way of life, a new choice, a "sometimes" choice, or you're just trying to maintain that New Year resolution, we have some wonderful options for you.

The dish I've prepared is a Greek dish called Lemonatie Kota sta Karvouna aka Lemony Grilled Chicken using boneless, skinless chicken breasts, marinated and grilled then served with a delightful sauce of your choice. The recommendations are Summer Peach Salsa or Tzatziki. Peaches aren't in season right now and since I drooled over all of the ingredients in Tzatziki, well....that's what my taste buds forced me to use.

Now let me confess a little something about my grilling skills. I'm learning. I know how to start the charcoal but I never really know how many coals to use. This chicken only grilled for about 10 minutes and I really felt guilty using all those coals. Is that typical? A starter full of coals for a 10 - 20 minute grill session?!

And I struggle with exactly when the coals are hot enough. Since Sir Sportsalot wasn't home when I tackled the Weber, I had to leave it up to my own judgement. I'm getting there...but I'm not a confident grill master by any means. Sure I could've used a skillet in the kitchen but it was over 80' outside. I really had no excuse other than my own insecurities. Therefore...I did it. And I didn't burn the chicken. I didn't over cook it. It was tender and juicy and oh so wonderful. Slowly but surely I'm getting there. The grill and I are forming the foundations of a beautiful friendship. I'm actually starting to look forward to my little grilling adventures.

Back to heart healthy. Low fat, low sodium and low cholesterol. I believe this dish covers that. Even with the Tzatziki which is made with Greek yogurt, olive oil and seasonings.

Lemony Grilled Chicken

Recipe from the It's All Greek to Me cookbook
Printable Version

1/4 fresh lemon juice (about 2 lemons)
1/4 olive oil
2 teaspoons dried oregano
5 green onions, thinly sliced, green parts reserved.
4 boneless, skinless chicken breast
1 teaspoon salt or to taste
1/2 teaspoon black pepper or to taste
4 cups loosely packed fresh greens
Tzatziki (recipe to follow)

In a medium bowl, whisk together the lemon juice, olive oil, oregano and white parts of the green onions. Set aside

Rinse and pat dry the chicken. If the breasts are really thick, I recommend butterflying them. Season with salt and pepper. Place them in a zip lock baggy and pour the lemon juice mixture over them. Seal the bag and place in the fridge for at least one hour or up to over night, turning once.

Get your grill nice and hot. Remove the chicken from the marinade and grill for about 4 - 6 minutes on each side. Let rest for 10 minutes before serving.

Serve over a bed of greens accompanied by Tzatziki spooned over the chicken and garnish with the greens from the onions if desired (I forgot).


Tzatziki

Recipe from the It's All Greek to Me cookbook
Printable Version

1/2 cucumber, peeled
1 teaspoon salt, divided
2 cups Greek yogurt
3 garlic cloves, mashed into a paste
1/3 cup extra virgin olive oil
1 tablespoon white wine vinegar
1 tablespoon minced fresh dill

Grate the cucumber and place in a fine mesh strainer. Toss in 1/2 teaspoon of salt and let set over a bowl for 10 minutes.

Working in small batches, squeeze the cucumber in your hand to get out as much liquid as possible. Place the strained cucumber in a medium bowl.

Add the remaining ingredients in with the cucumber, along with 1/2 teaspoon of salt and mix well.

Place in the fridge to chill for 2 hrs or more. The longer it chills, the more intense the garlic flavor will become.

Store for up to 5 days.

The chicken was extremely tender and juicy! How could it not be after marinating in fresh lemon juice?! I've discovered that I absolutely love Tzatziki! Bursting with flavor, fresh and cool, the ideal accompaniment. This meal was light and satisfying. Perfect for a "pretend" summer day in the middle of winter.

Better for you breakfasts:
Jump start your health with these appetizers and snacks:
Soups that'll win your heart:
Veggies, Sides, & Salads your heart will thank you for:
Healthy is the center of attention in these main courses:
Staying healthy doesn't mean giving up desserts!
We heart wine.
Sunday Supper MovementJoin the #SundaySupper conversation on twitter on Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET. Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board. Would you like to join the Sunday Supper Movement? It’s easy. You can sign up by clicking here: Sunday Supper Movement.

28 comments:

  1. This makes me hungry for dinner even though I'm reading this at breakfast time! Thanks for sharing!

    ReplyDelete
    Replies
    1. I must confess....It was a good little late morning snack the next day (worth the garlic breath haha)

      Delete
  2. I could eat Greek food any time! This is a recipe I'll add to my grilling lineup.

    ReplyDelete
  3. Looks yummy! I started grilling more last year, but I don't use charcoal...I don't think I would ever grill if I did because its so easy to hit ignite on the grill. lol Kudos to you for doing so!

    ReplyDelete
    Replies
    1. We've had gas grills and really missed the flavor you get with charcoal. One day (in my outdoor kitchen dream) I will have both.

      Delete
  4. This looks so good right about now! I can't wait to break out the grill! I can't wait to try this Tzatziki Sauce too!

    ReplyDelete
    Replies
    1. You can always give it a try in the kitchen in a skillet. No reason it wouldn't be just as good. :)

      Delete
  5. This looks amazing and really really makes me miss my outdoor grill. We have broken up until the temperature climbs over zero...

    ReplyDelete
    Replies
    1. ouch....I don't think I'd be able to grill in below zero temps either....without the urge to snuggle up with the coals!!!

      Delete
  6. I love Greek flavors and your chicken sounds wonderful! Great post!

    ReplyDelete
    Replies
    1. Thank you :) I'm discovering how much I love Greek flavors as well.

      Delete
  7. I am all into this one, what a gorgeous platter of chicken!!

    ReplyDelete
  8. What a marvelous plate of deliciousness! Fabulous Greek flavors!

    ReplyDelete
  9. Yum! I love all the Greek flavors, especially that Tzatziki!

    ReplyDelete
  10. I enjoy a Greek take on dinner once in a while. Beautifully presented.

    ReplyDelete
  11. Something about lemon chicken is absolutely decadent! I could go for this with a big ol' side of broccoli

    ReplyDelete
    Replies
    1. Broccoli would've been great with this dish...especiallyraw florets to dip in the Tzatziki

      Delete
  12. Haha! The grill and I are merely acquaintances as well. Though I must confess that I haven't really tried very hard to befriend mine. :P I do love a good grilled chicken, though, so I will break the ice one day. One day.

    ReplyDelete
    Replies
    1. It has taken me a long time! I've been trying to warm up to the grill for a few years now....slowly but surely. But I have to say, it get's easier each time I fire it up. :)

      Delete
  13. That plate of chicken is beautiful - looks so fancy! I'll have to save it for a day there isn't snow on my back porch.

    ReplyDelete
  14. I love Greek chicken ... such a great, healthy dish!

    ReplyDelete

I apologize for having to use the word verification but you know how spammers are. All comments with links will be treated as spam. Thank you for visiting. I will do my best to return the visit.
Cheers!