I love this chicken so much that I typically make a double batch—enough to enjoy in sandwiches, salads, or bowls like this one. It also makes an excellent ready-to-eat snack, straight from the fridge.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 30 minutes
Serves: 4

Ingredients

  • 1 lb. boneless, skinless chicken breasts or thighs
  • ¼ cup plain Greek non-fat or low-fat yogurt
  • 2 cloves garlic, minced
  • 1 tsp. + 1 tsp. red wine vinegar 
  • ½ tsp. freshly ground black pepper
  • ½ tsp. + a pinch kosher salt
  • ½ tsp. paprika
  • ¼ tsp. + a pinch oregano
  • ¼ tsp. ground turmeric 
  • 2 Tbs. + 1 Tbs. extra-virgin olive oil
  • 6 cups chopped romaine lettuce
  • 2 small or 1 large ripe tomato, cut into wedges
  • 1 mini cucumber, sliced
  • ¼ small red onion, thinly sliced
  • ¼ cup feta, crumbled
  • 2 cups cooked freekeh or bulgur
  • 1 cup Tzatziki (see recipe)

Instructions

  1. Pound the chicken breasts to an even thickness of about ½ inch. In a medium bowl, whisk together the yogurt, garlic, 1 tsp. vinegar, pepper, ½ tsp. salt, paprika, ¼ tsp. oregano, and turmeric. Add the chicken and turn to coat evenly with the yogurt mixture.
  2. In a large nonstick pan over medium heat, heat 2 Tbs. oil until shimmering. Sauté the chicken until browned and cooked through, 5-7 minutes. Remove from the pan and let rest while preparing the rest of the bowl.
  3. In a medium bowl, make the vinaigrette: Whisk together the remaining 1 Tbs. oil, 1 tsp. vinegar, pinch of oregano, and pinch of salt. Toss the lettuce in the vinaigrette. Divide the lettuce into 4 bowls and top with the tomato, cucumber, onion, and feta.
  4. Divide the freekeh into the bowls. Slice the chicken and arrange on the freekeh. Spoon the tzatziki over the chicken. 

Tzatziki

Makes: about 1 cup

Ingredients

  • ½ cup plain Greek non-fat or low-fat yogurt 
  • 1 mini cucumber, minced or grated
  • 5 sprigs dill, minced
  • 2 sprigs mint, minced
  • 1 clove garlic, finely grated or minced
  • 1 tsp. fresh lemon juice
  • ¼ tsp. kosher salt

Instructions

  1. In a medium bowl, mix all the ingredients together. 

Nutrition Information

Per serving (2½ cups with ¼ cup tzatziki):

  • Calories: 370
  • Total fat: 14 g
  • Sat fat: 3 g
  • Carbs: 25 g
  • Fiber: 7 g
  • Total sugar: 4 g
  • Added sugar: 0 g
  • Protein: 36 g
  • Sodium: 580 mg