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To quote the authors: "Thick Greek yogurt really sticks to the chicken and makes the meat tasty and tender. Tzatsiki is a cool cuumber-yogurt sauce that makes a heathful dip for cut-up vegetables... (and) leftovers make a terrific sandwich."
Recipe type: dinner
Serves: 4 plus extra sauce
  • For the Chicken:
  • 1 C. plain nonfat Greek yogurt
  • ½ C. fresh oregano leaves, roughly chopped
  • 1 onion, grated ( I used 1 small yellow one)
  • 4 garlic cloves, minced
  • Juice and finely grated zest of 1 lemon
  • 4 (6 oz.) skinless, boneless chicken breast halves
  • 1 Tbs. canola oil
  • Coarse salt and freshly ground pepper
  • For the Tzatsiki:
  • 1 hothouse cucumber, ends trimmed, halved lengthwise and seeds scooped out with a spoon (I used 2 smaller seedless Persian cucumbers and I just grated the whole thing except for the wee ends)
  • 2 tsp. coarse salt
  • 2 C. plain plain nonfat Greek yogurt
  • Juice of 2 lemons
  • 1 Tbs. dill or 5-6 basil leaves, chopped
  • 2 garlic cloves, minced
  • ½ tsp. freshly ground black pepper
  1. To prepare the marinade, in a mixing bowl combine the yogurt, oregano, onion, garlic, lemon juice and zest, and red pepper flakes, stirring with a spoon. Put the chicken in a plastic storage bag; add the yogurt mixture, and smoosh the chicken around to thoroughly coat the marinade. Press out the air, seal the bag, and marinate the chicken in the refrigerator for at least 24 hours, preferably up to 2 days (I did it for just a few hours and it was perfectly fine).
  2. To prepare the tzatsiki, dice the cumber into small pieces or shred with the large holes of a box grater. Mix the cucumber pieces in a strainer with salt, and let stand in the sink or over a bowl for about 30 minutes, shaking and turning a a few times to drain the water. After the cucumbers are drained, squeeze them in a dish towel to get out most of the liquid, and transfer them to a large bowl. Using a wooden spoon, stir in the yogurt, lemon juice, dill or basil, garlic and pepper to combine. Refrigerate the tzatsiki for at least 1 hour to allow the flavors to come together. Season to taste, adding a bit more salt and pepper if desired.
  3. When ready to cook the chicken, preheat an outdoor grill or grill pan to medium high heat. Rub the grates with oil to prevent sticking. Remove the chicken from the marinade, wiping off any excess yogurt so it doesn't burn on the grill. Season both sides of the chicken breasts with a fair amount of salt and pepper. Sear for 8 to 10 minutes, rotating them halfway through cooking to "mark" them. Turn the chicken over and grill the other side for 4 to 6 more minutes.
  4. Serve the grilled chicken with tzatsiki sauce.
Recipe by Portland Sampler at