Mediterranean Grilled Chicken and Dill Yogurt
Written by: Elizabeth Elam, MS, RDN, LDN
Prep Time: 10 minutes
Cook Time: 12 minutes
Makes: 8 servings
Dill Yogurt Sauce:
1 garlic clove, minced
1 cup chopped, fresh dill (stems removed)
1 ¼ cup Greek yogurt
1 tablespoon olive oil
Juice of ½ lemon
Pinch of cayenne pepper
Salt, to taste
10 garlic cloves, minced
½ teaspoon paprika
½ teaspoon allspice
½ teaspoon ground nutmeg
½ teaspoon ground cardamom
Salt and pepper, to taste
5 tablespoons olive oil, divided
8 boneless, skinless chicken thighs
1 small red onion, cut into thin slices
Juice of 2 lemons
- Combine all yogurt sauce ingredients in a food processor and blend until a thick, smooth sauce develops. Taste test to see if salt is needed. Transfer to a small bowl, cover, and chill in the refrigerator until ready to use.
- Mix spices, lemon juice, olive oil, onion slices, and chicken in a gallon sized zip lock bag. Shake to coat chicken. Allow to marinate in the fridge for 2-4 hours.
- When ready, heat a grill to medium-high heat. Place thighs and onion slices on the grill, cover for 5-6 minutes and then turn the chicken and cook another 5-6 minutes until the internal temperature reads 165 degrees. Cook onions until soft.
- Serve with a side of Greek yogurt dip and pita or naan.
Serving Size: 1 chicken thigh and 3 tablespoons sauce
Calories: 307, Fat: 16.9g, Protein: 33.1g, Carbohydrates: 5.2g, Fiber: 3.3g, Sodium: 328mg
Nutrition Tip: This perfectly seasoned, juicy chicken pairs well with a tangy Greek yogurt sauce. Pair it with grilled naan or pita bread, zucchini and squash for a balanced meal.