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Mediterranean Grilled Chicken Plate with Creamy Yogurt Sauce

A healthy and flavorful Mediterranean-inspired meal featuring grilled chicken, fluffy rice, a crisp cucumber-tomato salad, and a thick, creamy yogurt sauce.
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Prep Time 25 minutes
Cook Time 25 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner, Lunch, Main Course
Cuisine: Greek, Healthy, Mediterranean
Ingredients Equipment Method Notes

Ingredients
  

Marinated & Grilled Chicken
  • 1 lb boneless, skinless chicken breasts sliced in half horizontally or pounded to even thickness
  • 2 tbsp olive oil
  • 1 tbsp fresh lemon juice
  • 1 tsp dried oregano
  • 0.5 tsp garlic powder
  • Salt and freshly ground black pepper to taste
Fluffy Rice Base
  • 1 cup white rice Basmati or Jasmine recommended
  • 2 cups water or low-sodium chicken broth
  • 0.5 tsp salt
  • 1 tbsp fresh parsley finely chopped
Crisp & Refreshing Salad
  • 1 large cucumber peeled, halved, and sliced
  • 1 pint cherry tomatoes halved or quartered
  • 0.25 small red onion very thinly sliced
  • 2 cups romaine lettuce roughly chopped
  • 2 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • Salt and freshly ground black pepper to taste
Creamy Yogurt Sauce
  • 1 cup plain Greek yogurt full-fat recommended
  • 0.5 large cucumber grated and squeezed of excess liquid
  • 2 cloves garlic freshly minced
  • 1 tbsp fresh dill finely chopped (or fresh parsley)
  • 1 tbsp fresh lemon juice
  • 1 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper to taste

Equipment

  • Grill or grill pan
  • Saucepan
  • Mixing bowls

Method
 

  1. Marinate chicken breasts with olive oil, lemon juice, oregano, garlic powder, salt, and pepper for 20 mins (or up to 2 hrs refrigerated).
  2. Rinse rice. Cook with water/broth and salt. Boil, then simmer covered for 15-18 mins. Let stand, then fluff and stir in parsley.
  3. Combine Greek yogurt, grated (and squeezed) cucumber, minced garlic, fresh dill, lemon juice, olive oil, salt, and pepper. Stir until thick and gooey. Chill.
  4. Toss sliced cucumber, halved cherry tomatoes, thinly sliced red onion, and chopped romaine lettuce with olive oil, red wine vinegar, salt, and pepper.
  5. Grill chicken 4-6 mins per side until cooked through (165°F). Rest 5 mins, then slice.
  6. Divide rice, chicken, and salad among plates. Drizzle chicken generously with chilled creamy yogurt sauce. Serve immediately.

Notes

For best Tzatziki, ensure grated cucumber is thoroughly squeezed to remove excess water. Can be meal prepped by storing components separately and assembling just before serving.