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Mediterranean Grilled Chicken

Mediterranean Grilled Chicken: A Zesty Flavor Escape

This Mediterranean Grilled Chicken recipe combines grilled chicken, herbed rice, and tzatziki for a flavorful, healthy family dinner.
Prep Time 30 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 1 hour 5 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350

Ingredients
  

Chicken Marinade
  • 4 pieces Boneless, Skinless Chicken Breasts Thighs can be used for juicier results
  • 1/4 cup Olive Oil Can be replaced with avocado oil
  • 1/4 cup Fresh Lemon Juice Lime juice is a great alternative
  • 1 tablespoon Dried Oregano Fresh oregano can work as a substitute
  • 3 cloves Garlic (minced) Roasted garlic offers a milder option
  • 1 teaspoon Kosher Salt Consider sea salt as an alternative
  • 1 teaspoon Black Pepper Consider white pepper as an alternative
Herbed Rice
  • 1 cup Long-Grain White Rice Brown rice or quinoa can be healthier swaps
  • 2 cups Chicken Broth Vegetable broth or water can be utilized instead
  • 1 tablespoon Butter or Olive Oil Opting for olive oil aligns with a dairy-free diet
  • 1/4 cup Fresh Parsley Cilantro can substitute if desired
  • 1/4 cup Fresh Dill Basil can substitute if desired
Tzatziki Sauce
  • 1 cup Plain Greek Yogurt Use dairy-free yogurt for a vegan version
  • 1 medium Cucumber (grated & squeezed dry) Zucchini can work if cucumber is unavailable
  • 1 tablespoon Lemon Juice Vinegar is a suitable alternative
  • 1 teaspoon Salt (to taste)

Equipment

  • Mixing bowl
  • Grill
  • Saucepan
  • Kitchen Towel

Method
 

Preparation
  1. In a bowl, whisk together olive oil, fresh lemon juice, dried oregano, minced garlic, kosher salt, and black pepper until well combined.
  2. Place the boneless, skinless chicken breasts in the marinade, ensuring they're evenly coated. Cover the bowl with plastic wrap and marinate in the refrigerator for at least 30 minutes, up to 4 hours.
  3. While the chicken marinates, prepare the tzatziki. Grate one cucumber and squeeze out excess moisture using a clean kitchen towel.
  4. In a mixing bowl, combine the grated cucumber with plain Greek yogurt, fresh lemon juice, minced garlic, and chopped dill. Stir until well mixed, then cover and refrigerate.
  5. In a medium saucepan, heat butter or olive oil over medium heat. Add long-grain white rice and toast it for about 1 minute.
  6. Pour in chicken broth and bring to a boil. Once boiling, reduce heat to low, cover, and simmer for 15-20 minutes, or until the rice is tender.
  7. Remove from heat and let the rice rest for 5 minutes before fluffing it gently with a fork.
  8. Preheat your grill to medium-high heat, ensuring the grates are clean.
  9. Lightly oil the grill grates to prevent sticking. Remove the chicken from the marinade and place it on the grill.
  10. Cook for 6-8 minutes on each side or until the internal temperature reaches 165°F (74°C).
  11. Remove from the grill and let the chicken rest for a few minutes before slicing.
  12. To serve, plate a generous portion of herbed rice as the base, then top with slices of grilled chicken. Add a spoonful of tzatziki.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 30gProtein: 30gFat: 15gSaturated Fat: 4gMonounsaturated Fat: 10gCholesterol: 100mgSodium: 600mgPotassium: 800mgFiber: 2gSugar: 1gVitamin A: 500IUVitamin C: 15mgCalcium: 80mgIron: 2mg

Notes

Marinate chicken for no more than 4 hours to avoid mushiness. Preheat grill for at least 10 minutes for perfect sear marks.

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