Monday, January 30, 2012

greek.

Greek-style chicken with pickled onions, tomatoes, and tzatziki


1 medium red onion, thinly sliced
2 tablespoons red-wine vinegar
Coarse salt and pepper
3 boneless, skinless chicken breasts, but into 1-inch pieces
2 teaspoons finely grated lemon zest
4 tablespoons lemon juice
2 teaspoons dried oregano
½ English cucumber, halved crosswise and thinly sliced
2/3 cups nonfat plain Greek yogurt
¼ cup chopped fresh parsley leaves
4 teaspoons olive oil
1 pint grape or cherry tomatoes, halved.
Cooked long-grain white rice

In a bowl, combine onion and vinegar; season with salt and pepper.  In another bowl, combine chicken, lemon zest, and oregano;  season with salt and pepper.

In a third medium bowl, make tzatziki: combine cucumber, yogurt, parsley, and lemon juice; season with salt and pepper.

In a large nonstick skillet, heat oil over medium heat.  Add chicken and cook until golden brown and cooked through, about 10 minutes (I cooked my chicken on the griddle with no olive oil).

Add tomatoes to pickled onions and serve with chicken, tzatizki and rice.

300 calories
10g fat
40g protein
12g carbs
2 g fiber