Mediterranean Chicken Platter

    
Emmie Satrazemis, RD, CSSD
Emmie Satrazemis, RD, CSSD

Easy chicken meal prep so good it will have you feeling like your eating lunch by the Mediterranean sea, sun on your face, watching sailboats float on by. Okay maybe it's not that good, but it's pretty dang easy to make and taste like the perfect collab of fresh, tangy, and creamy ingredients. And you can easily sub in paleo-friendly hummus and dairy free yogurt to make this recipe fit into just about any diet plan. 

How to Make this Recipe

To make this recipe, you're going to need the following (see below for paleo substitutions):

  • Chicken breast
  • Hummus
  • Greek yogurt or non-dairy yogurt
  • Cucumber
  • Tomato
  • Mint
  • Dill
  • Scallions
  • Hemp seeds
  • Parsley
  • Lemon
  • Garlic
  • Olive Oil
  • Salt and Pepper

Start by prepping your grain-free tabbouleh:

  1. Wash and thinly dice scallions, including the white ends. 
  2. Wash, de-stem and roughly chop parsley, mint and dill. Set aside 1/2 tablespoon of chopped dill for yogurt sauce. 
  3. Wash and mince 2 tablespoons of cucumber. Set aside for yogurt sauce. 
  4. Wash and dice remaining cucumber and tomatoes.
  5. Mince garlic. Set aside 1 teaspoon for yogurt sauce. 

In a mixing bowl, combine scallion, dill, parsley, mint, tomato, cucumber, and garlic. Add in hemp seeds, and season with lemon, olive oil and salt. Set aside.

Tip: a little bit of oil goes a long way with this herb salad. If you are looking to cut calories, feel free to be less generous! 

Mix yogurt with remaining dill, garlic, and cucumber. Squeeze 1/2 lemon juice into yogurt mixture and season with a pinch of salt. Portion out into 4 small to-go containers and keep in the fridge until ready to serve.  

If using Trifecta a la carte chicken, lightly sear in non-stick pan with small amount of cooking spray or oil to give it a nice brown color. Don't worry about cooking it through, since it is already cooked and ready to eat. Cooking it too long will dry it out and cause it to break apart. You can also just dice it up cold and serve as is!

Now you're ready to put it all together. Yes, it really is that easy

Begin constructing your masterpiece by portioning out your tabbouleh into 4 meal prep containers. Add a hefty dollop of hummus and top your “platter” with sliced chicken breast. And don’t forget your yogurt sauce!

Enjoy this dish cold or with warmed chicken.

Tip: you can save the chicken prep for when you’re ready to eat if you prefer it warm. Just pan sear or microwave separate from other ingredients.

meal prep mediterranean chicken (2)

Want to make this in less than 10 minutes? Cut out all the chicken time, with Trifecta a la carte proteins. 

SHOP A LA CARTE

Make this Recipe Paleo

With a few simple swaps, you can easily make this meal prep recipe paleo!

The tabbouleh in this recipe is already grain-free and paleo friendly, since hemp seeds are used instead of traditional wheat bulgur. The yogurt is also an easy swap with dairy-free options available at most stores - my personal favorite is cashew yogurt or coconut (just make sure you choose plain yogurt!).

The hummus (traditionally made with chickpeas that are not paleo) can be a bit more challenging since you will probably have to prep your own paleo version. I love this easy cauliflower version. It’s simple to make, cuts carbs and calories, and tastes like the real deal.

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Serve this With

Finish this off with a squeeze of lemon, a small drizzle of oil and some finishing salt. This will help brighten up the flavors and make this dish that much better!

Also works great with the following toppings:

  • Olives
  • Whole Grain Pita
  • Feta Cheese
meal prep recipes, easy recipes, weight loss recipes, salmon recipes,low calorie, healthy, clean eating, high protein, grain bowl, healthy fat
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meal prep mediterranean chicken (1)

Mediterranean Chicken Recipe

Cook time: 0015 min
Prep time: 0005 min
Yield: 4
Print Recipe

Description

This Mediterranean Chicken platter tastes as good as it looks. High in protein and low in carbs, with a perfect blend of fresh, tangy, and creamy ingredients. 

Ingredients

  • 16 oz Trifecta chicken
  • 1 bunch mint
  • 1 bunch dill
  • 1 bunch parsley
  • 2 cups cherry tomatoes
  • 1 large cucumber
  • 1 bunch scallion
  • 1/4 cup hemp seeds
  • 1 to 2 tablespoons olive oil
  • 2 cloves garlic
  • 1 5-oz yogurt
  • 1 small clove garlic
  • 1/2 cup hummus
  • Salt to taste
  • Juice of 1 lemon

Instructions

  1. De-stem and finely chop the parsley, dill, scallion, and mint. Set aside 1 tablespoon of dill for the yogurt dressing.
  2. Finely mince 2 tablespoons of cucumber and set aside for the yogurt dressing.
  3. Dice remaining cucumber and tomato.
  4. Mince garlic. Set aside 1 teaspoon for yogurt dressing.
  5. In a small bowl, combine yogurt, 1 tablespoon lemon juice, 1 teaspoon garlic, 2 tablespoons cucumber, 1 tablespoon dill, and a pinch of salt. Portion into 4 containers and place in the fridge to chill.
  6. In a mixing bowl, toss parsley, mint, scallion, tomato, hemp seeds, and remaining cucumber, garlic, and dill. Add 1 tablespoon of lemon juice, 1 tablespoon olive oil and a pinch of salt. Set aside.
  7. Warm chicken and slice.
  8. Plate dish starting with tabbouleh and 2 tablespoons of hummus. Then top with chicken and serve with yogurt dressing!

Notes

  • Finish with lemon juice, a drizzle of olive oil, and salt when ready to eat!
  • Can be enjoyed cold. No need to reheat!

Nutrition facts

serves 4
Calories Per Serving: 434
% Daily Value
29% Total Fat 19g
0% Cholesterol 0mg
27% Sodium 650mg
15% Total Carbohydrate 37g
Sugars 3g
Protein 30g
400 Vitamin A
146 Vitamin C

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