Grilled Yogurt Chicken with Cucumber Salad

Gluten Free
Health score
24%
Grilled Yogurt Chicken with Cucumber Salad
30 min.
4
288kcal

Suggestions


Welcome to a delightful culinary experience with our Grilled Yogurt Chicken with Cucumber Salad! This gluten-free dish is perfect for any meal of the day, whether you’re looking for a refreshing brunch option or a light breakfast that packs a serious flavor punch. Ready in just 30 minutes, this recipe is not only quick to prepare but also boasts a pleasing balance of tastes and textures.

The star of the show, succulent chicken breasts, are marinated in a creamy yogurt blend infused with aromatic spices like cumin and turmeric, giving you tender, mouthwatering meat that's grilled to perfection. This process not only enhances the chicken's flavor but also ensures it remains juicy and satisfying, making every bite truly enjoyable.

To complement this delicious chicken, our cool and crisp cucumber salad adds a refreshing twist. Tossed with fresh mint and a zesty lemon dressing, it provides a vibrant contrast and elevates the overall meal experience. Each serving is packed with protein and boasts a healthy balance of calories, making it a guilt-free delight for the health-conscious eater.

Gather your loved ones around the table and indulge in this appetizing meal that promises to impress and satisfy all palates. Dive into the delightful world of grilled flavors and refreshing vegetables—your taste buds will thank you!

Ingredients

  • servings pepper black freshly ground
  •  cucumber english cut into 1/4-in. dice
  • 0.3 cup mint leaves fresh chopped
  • 1.3 teaspoons ground cumin 
  • 0.3 teaspoon turmeric 
  • 0.8 tsp kosher salt 
  • teaspoon juice of lemon fresh
  • 0.5 teaspoon pepper red
  • tablespoons shallots minced (1 medium)
  • 1.3 cups yogurt plain
  • tbsp vegetable oil 
  • 1.5 lbs chicken breast halves 

Equipment

  • bowl
  • paper towels
  • plastic wrap
  • grill
  • rolling pin
  • tongs
  • meat tenderizer

Directions

  1. Rinse chicken and pat dry. Trim any fat and remove the tender from each breast (reserve for another use). Working 2 at a time, arrange chicken between layers of plastic wrap. With a meat mallet or rolling pin, pound meat to an even thickness of 1/4 in.
  2. Prepare a grill for direct high heat (about 500; you can hold your hand 5 in. above cooking grate only 2 to 3 seconds). If using charcoal, spread half-lit coals in firegrate, top with cooking grate to preheat, and let heat build to high.
  3. In a medium bowl, combine yogurt, cumin, lemon juice, 3/4 tsp. salt, the chile flakes, and turmeric. Set aside 1/2 cup yogurt mixture.
  4. Add chicken to bowl, flip to coat on both sides, and let sit at room temperature 10 minutes.
  5. Transfer chicken to a plate, wiping off excess marinade; rub lightly with oil on both sides.
  6. Using metal tongs, wipe cooking grate with oiled paper towels. Grill chicken, covered, 3 to 4 minutes. Turn over, cover, and cook 2 to 3 minutes more.
  7. Transfer to a clean plate and season with salt.
  8. In a serving bowl, combine cucumber, shallot, mint, reserved 1/2 cup yogurt mixture, and salt and pepper to taste.
  9. Serve chicken with cucumber salad.

Nutrition Facts

Calories288kcal
Protein58.75%
Fat26.35%
Carbs14.9%

Properties

Glycemic Index
18
Glycemic Load
0.23
Inflammation Score
-8
Nutrition Score
22.797825953235%

Flavonoids

Eriodictyol
0.93mg
Hesperetin
0.47mg
Naringenin
0.02mg
Apigenin
0.15mg
Luteolin
0.36mg
Kaempferol
0.1mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:287.68kcal
14.38%
Fat:8.25g
12.69%
Saturated Fat:1.63g
10.18%
Carbohydrates:10.49g
3.5%
Net Carbohydrates:9.53g
3.46%
Sugar:7.59g
8.44%
Cholesterol:110.39mg
36.8%
Sodium:700.5mg
30.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.39g
82.77%
Vitamin B3:18.03mg
90.17%
Selenium:57.57µg
82.24%
Vitamin B6:1.38mg
68.83%
Phosphorus:504.92mg
50.49%
Vitamin B5:3.14mg
31.38%
Potassium:989.46mg
28.27%
Vitamin B2:0.39mg
22.8%
Calcium:189.21mg
18.92%
Magnesium:74.98mg
18.75%
Vitamin K:19.56µg
18.63%
Vitamin B12:0.81µg
13.45%
Zinc:1.98mg
13.2%
Vitamin B1:0.18mg
11.75%
Manganese:0.19mg
9.26%
Iron:1.64mg
9.09%
Vitamin C:6.69mg
8.11%
Vitamin A:337.5IU
6.75%
Folate:26.6µg
6.65%
Copper:0.11mg
5.62%
Vitamin E:0.75mg
4.99%
Fiber:0.97g
3.87%
Vitamin D:0.17µg
1.13%
Source:My Recipes