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Lemon Chicken 'Steaks' with Summer Salad and Tzatziki Recipe

Lemon Chicken 'Steaks' with Summer Salad and Tzatziki Recipe

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Lemon Chicken 'Steaks' with Summer Salad and Tzatziki

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Ingredients:

Serving

4 medium fully ripe tomatoes, cut into wedges
1 cucumber, peeled and cut into 1/2-inch chunks
1 small red onion, halved and sliced into semi-circle rings
20 oil-cured black olives, more or less to taste
kosher salt and ground black pepper
1 tsp dried or fresh herbs , such as oregano , basil , thyme
2 oz feta cheese, cut into 8 pieces (optional)
2 cup plain, nonfat greek-style yogurt
1/2 medium seedless cucumber, diced
3 clove garlic, crushed
1 tbsp olive oil
1/2 tsp freshly squeezed lemon juice
kosher salt and ground black pepper
4 boneless, skinless chicken breasts
olive oil
kosher salt and ground black pepper
2 lemons, cut into wedges
2 tbsp chopped fresh parsley
strips of lemon zest, to garnish (optional)

Directions:

To prepare the salad, in a large bowl, combine the tomatoes, cucumber, onion and olives. Mix well, then season with salt, pepper and herbs. Add the feta cheese, if using, then set aside.
To prepare the dressing, in a large bowl, combine the yogurt, cucumber, garlic, olive oil, lemon juice, salt and pepper. Mix well. Refrigerate until ready to serve.
To make the chicken, heat the grill to medium. Pat dry each breast and remove the tenderloins, if still attached.
Brush each piece of chicken lightly with oil on both sides. One at a time, place each chicken breast in a zip-close plastic bag. Using a meat mallet or rolling pin, gently pound each breast until evenly 1/2-inch thick. At this stage, the chicken can be refrigerated for cooking later.
Brush each piece of chicken “steak” with oil again on both sides.
Season each breast with salt and pepper, then grill directly over the heat for about 6 minutes, turning once halfway through the cooking time. When the chicken is marked and cooked through, remove from the grill. Immediately, squirt 1 to 2 lemon wedges over each piece of chicken and let rest 2 to 3 minutes. Garnish with chopped parsley and strips of lemon zest, if desired. Serve on top of the summer salad with a spoonful of tzatziki.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	439.85 Kcal (1842 kJ)
Calories from fat	131.38 Kcal
		% Daily Value*
Total Fat	14.6g	22%
Cholesterol	157.77mg	53%
Sodium	971.8mg	40%
Potassium	994.31mg	21%
Total Carbs	16.6g	6%
Sugars	9.74g	39%
Dietary Fiber	2.31g	9%
Protein	63.17g	126%
Vitamin C	32.8mg	55%
Vitamin A	1mg	33%
Iron	0.3mg	2%
Calcium	251.7mg	25%

Amount Per 100 g
Calories	70.67 Kcal (296 kJ)
Calories from fat	21.11 Kcal
		% Daily Value*
Total Fat	2.35g	22%
Cholesterol	25.35mg	53%
Sodium	156.15mg	40%
Potassium	159.76mg	21%
Total Carbs	2.67g	6%
Sugars	1.56g	39%
Dietary Fiber	0.37g	9%
Protein	10.15g	126%
Vitamin C	5.3mg	55%
Vitamin A	0.2mg	33%
Iron	0.1mg	2%
Calcium	40.4mg	25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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