Grilled Chicken with Herbed Yogurt Sauce, Rice & Cucumber Tomato Salad
This Mediterranean-inspired plate features tender grilled chicken marinated with lemon and herbs, served with herbed yogurt sauce, fragrant rice, and a refreshing cucumber-tomato salad. It’s a wholesome, protein-packed meal that’s simple yet full of sunshine flavor.
Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: 50 minutes
Ingredients
For the Chicken Marinade:
500g boneless chicken breasts or thighs
3 tbsp olive oil
2 tbsp lemon juice
1 tsp lemon zest
2 garlic cloves, minced
1 tsp dried oregano
½ tsp dried thyme or rosemary
Salt & pepper to taste
For the Herbed Yogurt Sauce:
1 cup Greek yogurt
1 garlic clove, minced
1 tbsp lemon juice
1 tbsp olive oil
1 tbsp fresh parsley, chopped
1 tbsp fresh dill or mint, chopped
Salt & black pepper to taste
For the Rice:
1 cup basmati or long-grain rice
2 cups water or chicken broth
1 tbsp olive oil or butter
Salt to taste
Optional: a pinch of lemon zest or a few parsley leaves for aroma
For the Cucumber-Tomato Salad:
1 cup cherry tomatoes, halved
1 cucumber, diced
¼ small red onion, finely sliced
1 tbsp olive oil
1 tbsp lemon juice or red wine vinegar
Salt & black pepper to taste
1 tbsp fresh parsley or mint, chopped
Instructions
Step 1: Marinate the Chicken
In a bowl, mix olive oil, lemon juice, zest, garlic, oregano, thyme, salt, and pepper.
Add chicken and coat evenly.
Cover and marinate for at least 30 minutes (or up to 3–4 hours in the fridge).
Step 2: Cook the Rice
In a saucepan, heat olive oil or butter.
Add rice and toast for 1 minute, then add water/broth and salt.
Cover and simmer for 12–15 minutes until fluffy.
Fluff with a fork and set aside.
Step 3: Grill the Chicken
Heat a grill pan or outdoor grill over medium-high heat.
Cook chicken for 6–8 minutes per side until golden and cooked through (internal temp 75°C / 165°F).
Let rest for 5 minutes, then slice.
Step 4: Make the Herbed Yogurt Sauce
In a bowl, combine yogurt, garlic, lemon juice, olive oil, herbs, salt, and pepper.
Mix until creamy and chill until serving.
Step 5: Prepare the Cucumber-Tomato Salad
In a bowl, toss tomatoes, cucumber, onion, olive oil, lemon juice, salt, pepper, and herbs.
Mix well and set aside.
Step 6: Assemble the Plate
Add a serving of rice to your plate.
Top with grilled chicken slices.
Add a side of cucumber-tomato salad.
Drizzle herbed yogurt sauce over the chicken or serve it on the side.
Garnish with fresh herbs and a lemon wedge.
Notes & Tips
You can use brown rice or quinoa for a whole-grain version.
Add a sprinkle of feta cheese to the salad for extra Mediterranean flavor.
Marinate the chicken overnight for even more flavor.
The herbed yogurt sauce also works beautifully as a dip for veggies or pita.
Serving Ideas
Serve with warm pita bread or roasted vegetables.
For meal prep, store each component separately — lasts up to 3 days in the fridge.
Nutritional Information
Calories: 490 kcal
Protein: 42g
Fat: 20g
Carbohydrates: 38g
Fiber: 3g