Tahini-Marinated Chicken with Cucumber-and-Tomato Salad
Alicia Calvo, MPH, RDN, CDCES, CEDRD adapted from Hunter Lewis, Cooking Light May 2017
This delicious recipe combines the flavors and the fresh wholesome foods of the Mediterranean. It can be served with bulgur, farro, brown rice, or whole wheat pita bread.
Prep Time: 20min | Cook Time: 20min | Total Time: 40min Yield: 4
Ingredients
Chicken
¼ cup tahini (sesame seed paste), well stirred
3 Tbsp. finely chopped fresh Italian parsley
3 Tbsp. olive oil
3 Tbsp. water
1 Tbsp. finely chopped fresh rosemary
2 tsp. grated lemon rind
2 Tbsp. fresh lemon juice
½ tsp. crushed red pepper
1 garlic clove, finely grated
1 small shallot, finely grated
4 Chicken breasts, skinless, boneless
Cooking spray
½ teaspoon kosher salt
Salad
1 ½ cups chopped cucumber
1 ½ cups chopped tomato
1 cup coarsely chopped fresh Italian parsley
¼ cup chopped fresh mint
1 Tbsp. fresh lemon juice
1 tsp. olive oil
¼ tsp. kosher salt
2 cups hot cooked brown rice or bulgur or farro or whole wheat pita
Instructions:
To prepare chicken, combine first 10 ingredients in a bowl. Place ¼ cup tahini mixture in a small bow; reserve. Place remaining tahini mixture and chicken in a large ziploc plastic bag; seal, turning to coat chicken. Refrigerate 8 hours or overnight.
Preheat grill to medium. Coat grill grate with cooking spray. Remove chicken from marinade; discard marinade. Sprinkle chicken with salt. Arrange chicken on grill grate; cover and cook 4 minutes on each side or until done. Arrange chicken on a platter; drizzle with reserved ¼ cup tahini mixture.
To prepare salad, combine cucumber and next 6 ingredients (through 1.4 tsp. salt) in a bowl; toss gently to combine. Serve cucumber salad with chicken and rice or whole wheat pita.
Nutriton Facts:
Serving Size: 1 Chicken Breast with ½ cup salad and ½ cup rice
Calories: 448
Total Fat: 18 g
Total Carbohydrates: 31 g
Protein: 39 g
Equivalents:
5 lean proteins, 1 vegetable, 1 starch