September 25, 2011

Recipe: Lemon Chicken Steaks with Salad and Tzatziki

Serves: 4 / Preparation time: 45 minutes / Total time: 45 minutes

The tzatziki can be made up to three days in advance. The flavors intensify and taste better once they've melded. The recipe will make about 2 cups; you will have leftovers. It also makes a delicious dip and sandwich spread. The chicken also is good served on top of a Greek salad with a spicy oregano vinaigrette.

FOR THE SALAD

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 semicircle rings

20 oil-cured black olives, more or less to taste

Kosher salt and ground black pepper

1 teaspoon dried or fresh herbs, such as oregano, basil, thyme, etc.

2 ounces feta cheese, cut into 8 pieces (optional)

FOR THE DRESSING

2 cups plain, nonfat, Greek-style yogurt

1/2 medium seedless cucumber, diced

3 cloves garlic, crushed

1 tablespoon olive oil

1/2 teaspoon freshly squeezed lemon juice

Kosher salt and ground black pepper

FOR THE CHICKEN

4 boneless, skinless chicken breasts

Olive oil

Kosher salt and ground black pepper

2 lemons, cut into wedges

2 tablespoons chopped fresh parsley

Strips of lemon zest, to garnish (optional)

To prepare the salad: In a large bowl, combine the tomatoes, cucumbers, 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 sealable 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 with olive 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 sit for 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.

Tested for the Associated Press. 430 calories (50% from fat), 24 grams fat (5 grams sat. fat), 20 grams carbohydrates, 35 grams protein, 1,070 mg sodium, 80 mg cholesterol, 3 grams fiber.