Happy Monday! I spent this past weekend in London and made one of my favourite meals for dinner. It’s full of protein and fairly easy to prepare. I like it because it’s a different way to cook chicken breast besides just sautéing it on the stove. Plus, this method keeps all the juices and flavour in the chicken breast.
Marinades are a great way to add flavour to meat or fish. One of my favourite ingredients to use as a base for marinades is Greek yogurt. It’s packed with protein at 12g per serving and contains 0g of fat. The creamy texture mimics sour cream or ranch dressing, and your taste buds don’t know the difference! For this recipe, I used a 5 oz container of plain Greek non-fat yogurt.
To prepare the marinade, I put the yogurt into a bowl and added minced garlic, lemon juice, thyme, salt, and pepper. I mixed this well and then added it to my plastic bag with two boneless skinless chicken breasts.
Make sure the bag is tightly closed with most of the air out, then move the chicken around with your hands to let the marinade coat. Place in the fridge for at least 2 hours. This allows the flavours of the marinade to soak into the chicken. When you’re ready to start preparing your meal, grab a glass baking dish coated with cooking spray and put the marinated chicken into the dish. I sliced half of a red onion and placed the slices on top of the chicken. This adds even more flavour to the chicken and some nice colour.
Preheat your oven to 400°F. The chicken will bake for 10 minutes on each side for a total of 20 minutes. At the end of the first 10 minutes, carefully flip the chicken using tongs, and try to keep the onion pieces on top of the chicken. Here’s what it will look like at the end of the 20 minutes.
The onions are perfectly tender and the chicken is juicy and packed with flavour. Let the chicken cool for 5 to 10 minutes before serving. Serve with a side of your favourite green vegetables and a green salad. I made oven roasted asparagus. Hope you enjoy!
Recipe – Greek Style Marinated Chicken
- Serves 2
- Preparation and Cooking Time – 25 minutes
- 2 boneless, skinless chicken breasts
- Half of a red onion, sliced into rings
- 1 5.3 oz container of plain, non-fat Greek yogurt
- 1 teaspoon of minced garlic
- Juice from half a lemon
- 1/2 teaspoon of dried thyme
- Salt (to taste)
- Pepper (to taste)
For the marinade
Mix yogurt and the next 5 ingredients in a small bowl.
Place chicken breasts into a large Ziploc bag and pour yogurt marinade into bag.
Seal bag and move chicken around with your hands to coat well.
Place in the fridge for at least 2 hours, max overnight.
FOR THE CHICKEN
When you are ready to prepare, preheat oven to 400.
Coat a glass baking dish with nonstick cooking spray and add chicken.
Place the red onion rings on top of chicken.
Bake at 400 for 20 minutes, turning halfway through.
Let cool for 5-10 minutes before serving.