Tuesday’s Table – Healthy Greek Plate

Greek food is a favorite to many people, but you don’t just have to go out to eat it.  So many of those flavors you love can be easily replicated at home, like this Greek chicken plate.  It’s full of vegetables and is delicious served over rice, piled on top of a salad, or tucked inside of a pita.

Healthy Greek Plate

serves two

Chicken:

-1 chicken breast

-juice of 1 lemon

-2 garlic cloves, minced

-2 Tbsp olive oil

-salt and pepper

Vegetables:

-2 small green bell peppers, rough chopped

-1/2 red onion, rough chopped

-1/2 tsp sumac*

-several plum tomatoes, quartered

1/2 cucumber, chopped

Dressing:

-juice of 1 lemon

-2 Tbsp olive oil

-1 pinch sumac

-salt and pepper

-Serve with rice

Combine all of the ingredients for the chicken in a Ziploc bag and allow this to marinade overnight or at least 4 hours.  When you’re ready to eat, heat a pan over medium heat and add your chicken.  Then (and this is my favorite trick) lay a piece of aluminum foil lightly over the top of the pan.  This will help the chicken cook much faster while still letting it brown nicely.  Once it is browned on one side, flip it to the next and let it continue cooking with the aluminum foil in place until it’s cooked through.  The whole process will take about 12 minutes.

During this time chop your vegetables and set them aside.  The cucumbers and tomatoes will be used raw, but once the chicken is removed from the pan, add your red onion and bell peppers.  Don’t move them around too much so that they will get slightly charred.  After cooking for about 5 minutes (or until just tender) add your sumac and a pinch of salt and remove from the pan.

Finally combine all of the ingredients for the dressing and assemble your plates however you would like!   Enjoy!

*Sumac is a spice traditionally used in Greek food and has a nice tart flavor.  If you can’t find it, use your favorite Greek spice blend!

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