Chicken Souvlaki with Tzatziki Sauce and Greek Salad
Chicken Souvlaki is a beloved Greek dish known for its delightful mix of herbs, succulent grilled chicken, and refreshing tzatziki sauce. This recipe pairs perfectly with a vibrant Greek salad creating a meal that’s as nutritious as it is delicious. Ideal for family gatherings or a festive weekend meal, this dish brings a taste of the Mediterranean right to your dining table.
While traditional Chicken Souvlaki is served with pita bread, you can easily adapt this dish to fit a healthier lifestyle without sacrificing flavour. Here are a few alternative serving suggestions:
- With Whole Wheat Pita or Brown Bread: Swap out traditional white pita for whole wheat pita or slices of hearty brown bread. This option increases your meal’s fibre content, which helps maintain a healthier digestive system and keeps you fuller longer.
- Over Brown Rice: Serve your Chicken Souvlaki over a bed of fluffy brown rice. Brown rice is a whole grain that retains its bran and germ layer, offering more fibre, vitamins, and minerals than white rice. It’s a fantastic option for adding a nutty flavour and a chewy texture to complement the grilled chicken.
- Carb-Free Option: For a low-carb alternative, skip the grains and extra bread entirely. Increase the portion of Greek salad, adding more greens like spinach or arugula to bulk it up. You can also consider serving the skewers over a bed of zucchini noodles or cauliflower rice, which provide a satisfying texture and flavour without the added carbs.
Each of these alternatives ensures you can enjoy this delicious Chicken Souvlaki meal while sticking to your dietary preferences or goals. Whether you’re looking for a hearty meal or a light dinner, these options make it easy to keep things healthy and flavourful.
Diabetes-Friendly Benefits
Chicken Breast: High in protein, which helps stabilise blood sugar levels.
Olive Oil: Contains monounsaturated fats that improve insulin sensitivity.
Greek Salad: Provides fibre from vegetables which can help regulate blood sugar levels.
Thyroid-Friendly Benefits
Chicken Breast: Rich in selenium, which is essential for thyroid function.
Olive Oil: Contains healthy fats that support thyroid health.
Garlic: Provides selenium and antioxidants beneficial for thyroid function.
Herbs (Oregano, Rosemary): Rich in antioxidants that support overall thyroid health.
Macronutrient Composition per serving
Calories: 530
Protein: 38g
Fat: 43g
Carbs: 10g
Ingredients Used in Chicken Souvlaki with Tzatziki Sauce and Greek Salad
Chicken Souvlaki:
Chicken Breast: The main protein of the dish, chicken breast is lean, high in protein, and has a mild flavour that makes it an excellent canvas for the marinade.
Extra Virgin Olive Oil: Used for its heart-healthy fats and its ability to carry the flavours of herbs and spices. Olive oil also helps in grilling the chicken to perfection without sticking.
Lemon Juice: Adds a bright, citrusy tang that complements the chicken and enhances the flavours of the marinade and salad dressing.
Garlic: A key flavour enhancer, garlic adds a pungent aroma and taste that is fundamental to many Mediterranean dishes.
Oregano and Rosemary: These herbs contribute to the classic Greek flavours of the dish, with oregano providing an earthy, slightly bitter taste and rosemary offering a woody aroma.
Sweet Paprika: Adds a subtle sweetness and a vibrant colour to the marinade, enhancing the visual appeal and depth of flavour.
Bay Leaves: Infuse the chicken with a floral and slightly herbal aroma during the marinating process, adding complexity to the dish.
Greek Salad:
Cucumbers, Tomatoes, Capsicum, and onions: Form the base of the Greek salad, providing crunch, freshness, and a balance to the richer flavours of the meat.
Feta Cheese and Black Olives: Add a briny, sharp contrast in the salad, with creamy feta and salty olives enriching the overall flavour profile.
Tzatziki Sauce:
Dill, Greek Yogurt, Labneh: Essential for the tzatziki sauce, where dill offers a sweet, grassy taste, and the combination of yoghurt and labneh creates a creamy, tangy base.
Alternative Ingredients
If some ingredients are unavailable or if dietary preferences are a concern, here are some alternatives:
Protein Alternatives:
- Lamb: Offers a richer, more gamey flavour that pairs beautifully with the robust herbs and spices in the marinade.
- Fish or Shrimp: For a lighter version, seafood can be a delicious substitute, though cooking times will be shorter.
- Tofu or Tempeh: Excellent vegan options that absorb flavours well. Ensure they are pressed and marinated to enhance their taste.
Herbs and Spices:
- Thyme or Marjoram: These can be used in place of or alongside oregano and rosemary to offer a different herbal profile.
- Smoked Paprika: For a smokier flavour, replace sweet paprika with smoked paprika.
Marinade Ingredients:
- Balsamic Vinegar: A splash can be used instead of lemon juice for a slightly sweeter and deeper acidic note.
Oils:
- Grapeseed Oil or Avocado Oil: These are good substitutes for olive oil if you’re looking for oils with a higher smoke point, especially useful when grilling at high temperatures.
Sweeteners:
- Honey: A touch of honey in the marinade can balance the acidity of the lemon and the sharpness of the garlic, especially when using more bitter herbs.
Preparation Tips For Chicken Souvlaki with Tzatziki Sauce and Greek Salad
- Effective Marinating: Ensure each piece of chicken is well-coated with the marinade. Use a zip-lock bag for marinating as it allows you to easily turn the bag and ensure the marinade covers all the chicken. Although a minimum of 2 hours for marinating is recommended, letting the chicken marinate overnight in the refrigerator will deepen the flavors significantly.
- Preparing Skewer: If using wooden skewers, soak them in water for at least 30 minutes before threading the chicken. This prevents them from burning when grilled. When threading the chicken onto skewers, leave a small space between each piece to ensure even cooking.
- Grilling Tips: Whether using a grill pan or an outdoor grill, ensure it is hot before adding the skewers. A properly heated grill sears the chicken quickly, locking in juices and creating a flavourful crust. Lightly brush the grill with oil before cooking to prevent sticking. Turn the skewers occasionally to cook evenly and prevent burning. Chicken is ready when it is golden and cooked through.
Serving Tips For Chicken Souvlaki with Tzatziki Sauce and Greek Salad
- Serve the chicken skewers on a large platter with sides of tzatziki sauce and warm pita bread. Arrange the Greek salad beautifully to entice the eye as well as the palate.
- Consider adding a few lemon wedges and a sprinkle of fresh herbs over the dish to enhance flavour and presentation.
Storage Tips
Chicken Souvlaki: Store in an airtight container in the refrigerator for up to 3 days. Reheat gently to avoid drying out the chicken.
Tzatziki Sauce: Can be refrigerated in a sealed container for up to 5 days; the flavor often enhances a day after preparation.
Greek Salad: Best enjoyed fresh, but leftovers can be stored in the fridge for up to 2 days without the dressing. Add the dressing just before serving to maintain freshness.
Pita Bread: Keep pita bread in a breadbox at room temperature for up to 2 days, or freeze for longer storage.
With these tips and variations, you can fully enjoy and optimise the preparation and storage of Chicken Souvlaki with Tzatziki Sauce and Greek Salad, ensuring delicious meals while accommodating different dietary needs and preferences.
Chicken Souvlaki with Tzatziki Sauce and Greek Salad
Ingredients
Chicken Souvlaki
- 1 kg skinless breast, trimmed and cut into 1 ½" cubes
- ¼ cup extra virgin olive oil
- 1 lemon, juiced
- 5 tsp garlic, minced
- 2 tbsp dried oregano
- 1 tsp dried rosemary
- 1 tsp sweet paprika
- salt and pepper, to taste
- 2 bay leaves
- 6-8 whole wheat pita bread
Tzatziki Sauce
- 4 cucumbers
- ½ tsp garlic, minced
- 1 tbsp fresh dill, finely chopped
- 1 ½ cups full-fat Greek yoghurt
- ½ cup labneh
- 1 lemon, juiced
- ¼ tsp paprika
- salt, to taste
Greek Salad
- 1 large tomato, cubed
- 1 capsicum, cubed
- 4 small cucumbers, chunked
- 1 small onion, thinly sliced
- 200 g feta cheese, crumbled
- whole black olives
- 1 lemon, juiced
- 3 tbsp olive oil
- 1 tsp dried oregano
- pink salt and freshly ground pepper, to taste
Instructions
- Prepare the marinade: In a medium size bowl combine garlic, oregano, rosemary, paprika, salt, pepper, olive oil, and lemon juice. Add the chicken and bayleaf, mix ensuring the chicken is well-coated. Cover and refrigerate for 2 hours or overnight.
- Tzatziki Sauce: Grate the cucumbers using a box grater or food processor. Wrap grated cucumber in a kitchen towel and squeeze out excess moisture. In a bowl, mix cucumber, garlic, dill, Greek yogurt, labneh, lemon juice, paprika, and salt. Adjust seasoning to taste.
- Greek Salad: Whisk together lemon juice, olive oil, and oregano for the dressing. Season with salt and pepper. On a large serving plate, arrange lettuce, tomatoes, capsicum, cucumbers, and onion. Sprinkle crumbled Feta cheese and olives on top. Drizzle with dressing just before serving.
- Heat Pita Bread: Warm pita breads on the grill pan until slightly toasted.
- Cook the Souvlaki: Soak wooden skewers in water for 30 to 45 minutes. Thread marinated chicken onto skewers. Preheat a grill pan over medium-high heat, lightly oil the pan. Grill chicken skewers until golden on all sides and cooked through, about 5 minutes total. Let rest for 3 minutes after grilling.
- Serve: Arrange grilled chicken skewers on a platter with warmed pita, tzatziki sauce, and the Greek salad.
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