We all want to eat healthy, and most of us could stand to lose a few pounds, right? It’s actually a lot easier than you think. I loosely base my menus for my business on the principles of the Mediterranean Diet. It’s been ranked in the top 3 diets for weight loss and heart health by a panel of experts with U.S. News & World Report.
The Mediterranean Diet focuses on plant based cuisine, with chicken, fish, whole grains, legumes, healthy fats (we use olive oil at Cooked), and of course, a glass of red wine. Red meat is eaten periodically.
Cooking Mediterranean style isn’t nearly as hard as you think! One of my favorite recipes on our menu is the Big Fat Greek Bowl. Souvlaki is big in Buffalo, but it can sometimes get a little calorie heavy. With just a few simple swaps, Greek chicken with a dill tzatziki sauce can be a weeknight, heart and waist friendly staple for you and your family!
Greek Chicken with Yogurt Dill Tzatziki Sauce
2 lbs. boneless, skinless chicken breast
¼ cup olive oil (for marinade)
3 tablespoons Mediterranean seasoning (Italian Seasoning can be used)
1 cup plain Greek Yogurt
Lemon (zest and juice)
Salt and Pepper (to taste)
1) In a gallon plastic bag, place chicken breast, olive oil, lemon juice from one lemon, and Mediterranean seasoning, with salt and pepper (to taste). Marinade for at least 30 minutes, up to overnight. Grill on medium heat until juices run clear.
2) For the dill tzatziki sauce, dice cucumber into small, bite size pieces. Mix one cup of Greek yogurt, cucumber, one-teaspoon garlic powder, a pinch of salt and pepper, lemon zest, and chopped fresh dill. Mix thoroughly and refrigerate for 30 minutes.
That’s it! This can be served with whole-wheat pita, cucumber, tomato, and red onion salad, or oven roasted red potatoes for a quick, nutritious, heart healthy meal! Let us know how you like it!
Check out MJ’s local, gourmet meal company, Cooked Buffalo.
Have a question for one of our contributors? Anything goes – relationship advice from our licensed therapist? Food question for our chef? All of our contributors are happy to answer… just send it here to our mailbag!