Chicken Souvlaki

Chicken Souvlaki

Grilled chicken breast with «tsatsiki», a yogurt-garlic sauce.

«Souvlaki» (pron. soo-VLAH-kee) is a Greek specialty consisting of meat chunks that have been marinated in a mixture of oil, lemon juice, oregano, and seasonings, then grilled and served with «tsatsiki» sauce.

2 servings
Marinade 3 h
Preparation 10 min

Cooking 15 min

460 calories per serving 


Ingredients

1 tbsp lemon juice, freshly squeezed   1/2 lemon
1 tbsp olive oil   15 mL
1/4 tsp salt   1 g
1/4 tsp ground pepper   1 g
1 tsp dried oregano   1 g
1 clove garlic, minced or pressed    
1 chicken breasts, boneless, skinless, cut into bite-size pieces   300 g
2 serving(s) Tsatsiki Sauce (Recipe)    
2 pita breads   90 g
  aluminum foil    

Before you start

The chicken can be cooked using either a broiler in the oven or using metal skewers on an outdoor grill.

Keep the serving plates warm on the stove while you're preparing the dish.

Method

Marinate

  1. In a shallow dish, mix the lemon juice, olive oil, salt, pepper, oregano, and minced or pressed garlic. Cut the chicken into pieces and add them to the dish, turning to coat them well. Cover and refrigerate at least 3 hours, turning the pieces once.

Grill or broil

  1. Heat the grill to medium. Put the chicken pieces on to skewers and grill until the meat is lightly charred on the surface, about 10 min, turning the skewers and brushing with more marinade as needed. Alternatively, preheat the broiler. Put the chicken pieces on the rack of a broiler pan, 8-10 cm from the heat. Broil them about 10 min, turning them over a few times. In the meantime, wrap the pita bread in foil and put it in the lower third of the oven to warm up.
  2. Serve the souvlaki with the tsatsiki sauce and the warmed pita bread.

Nutrition Facts Table

Nutrition Facts

per 1 serving (360g)

Amount

% DV*

* DV = Daily Value

Calories

460

Fat

14 g

21 %

Saturated 3 g
+ Trans 0 g

16 %

Cholesterol

90 mg

Sodium

590 mg

24 %

Carbohydrate

38 g

13 %

Fibre

2 g

7 %

Sugars

11 g

Protein

45 g

Vitamin A

4 %

Vitamin C

8 %

Calcium

30 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: serving
Milk and Alternatives: ¾ serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat
Source of :
Copper
Good source of :
Iron, Manganese, Vitamin E, Vitamin K
Excellent source of :
Calcium, Folacin, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Zinc
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Poultry | Main courses/Entrées | Halal | Heart-healthy | High Calcium | High Iron | Low Saturated Fat | Barbecue/Broil/Grill | Marinate | Greek


Tsatsiki Sauce

Tsatsiki Sauce

A Greek sauce made from yogurt, cucumber, and garlic, used as a dip or as a condiment for grilled meats.

2 servings (1 cup)
Draining 30 min
Preparation 10 min

Standing 1 h

150 calories per serving 


Ingredients

1/2 cucumbers, medium size   130 g
1 cup yogurt, plain, 2%   260 g
1 tbsp wine vinegar   15 mL
1 tbsp olive oil   15 mL
1 pinch salt [optional]   0.1 g
1 clove garlic    
2 tbsp fresh mint, chopped   6 g
  paper towels    

Before you start

Tsatsiki (pronounced tzah-ZEE-kee) is easy to make, but it is important to use fresh ingredients and combining them to reach the correct balance between the rich but not sweet taste of a good Greek style yogurt, the freshness of cucumber and the pungency of garlic. You can vary its thickness as you like, but remember: you should eat it with a fork!

Method

  1. Peel, cut in half and seed the cucumber. Keep half the skin aside. Grate the cucumber coarsely and place the pieces in a sieve, add salt, and let drain about 30 min. Squeeze the pulp to extract liquid and wrap in paper towels to dry.
  2. In the meantime, pour the yogurt into a fine-screen colander. Let drain 30 min.
  3. Place the cucumber pulp in a bowl, add the drained yogurt, vinegar, oil, and a pinch of salt. Whisk well. Press and mince the garlic, chop the mint and cucumber skin, then add them to the bowl and mix.
  4. Chill, covered, a least 1 h before serving.

Remarks

Keep up to 7 days, covered, in the refrigerator.

Nutrition Facts Table

Nutrition Facts

per 1 serving (200g)

Amount

% DV*

* DV = Daily Value

Calories

150

Fat

9 g

14 %

Saturated 2 g
+ Trans 0 g

11 %

Cholesterol

10 mg

Sodium

95 mg

4 %

Carbohydrate

12 g

4 %

Fibre

1 g

2 %

Sugars

10 g

Protein

7 g

Vitamin A

4 %

Vitamin C

6 %

Calcium

25 %

Iron

4 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: 0 serving
Milk and Alternatives: ¾ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
Low :
Sodium
Source of :
Folacin, Magnesium, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B6, Vitamin E, Zinc
Good source of :
Calcium, Phosphorus, Potassium, Vitamin B2, Vitamin K
Excellent source of :
Vitamin B12
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Dairy | Vegetables | Sauces & Dips | Bone-healthy | Halal | High Calcium | Kosher | Low Sodium | Vegetarian | No Cook | Greek

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