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Grilled Harissa Chicken

Grilled Harissa Chicken 

·         Serves 4.

Ingredients

·         Chicken

Boneless/Skinless Chicken Breasts

Boneless/Skinless Chicken Breasts

plain Greek yogurt

Plain Greek yogurt

       4 5- to 6-oz boneless, skinless chicken breasts

       Kosher salt and fresh ground black pepper, to taste

       1 cup reduced-fat plain Greek yogurt

       ¼ cup harissa sauce

       1 tbsp paprika

       2 tsp lemon zest

       2 cloves garlic, minced

       High-heat cooking oil (such as grape seed, sunflower or safflower), as needed

Quinoa

Quinoa

Quinoa

       1 cup quinoa, rinsed

       ½ tsp kosher salt, plus additional to taste

       2 tsp lemon zest

       2 tbsp chopped fresh dill

       2 tbsp chopped fresh flat-leaf parsley

       2 tbsp fresh lemon juice

       1 tsp extra-virgin olive oil

       Fresh ground black pepper, to taste

Freshly ground black pepper

Freshly ground black pepper

Flat leaf parsley

Flat leaf parsley

Dressing

       1 cup reduced-fat plain Greek yogurt

       2/3 cup peeled and diced English cucumber

       1 tbsp chopped fresh dill

       1 tbsp chopped fresh flat-leaf parsley

       1 tbsp extra-virgin olive oil

       1 tsp fresh lemon juice

       ½ tsp lemon zest

       ½ tsp ground cumin

       Kosher salt and fresh ground black pepper, to taste

Recipe

1.    Marinate chicken: In a flat baking dish, add chicken and season with salt and pepper. In a large mixing bowl, combine 1 cup yogurt, harissa, paprika, 2 tsp lemon zest and garlic; pour over chicken. Cover and refrigerate for 3 to 5 hours.

2.    Prepare quinoa: In a medium saucepan, combine quinoa, 2 cups water and ½ tsp salt; bring to a boil then reduce heat to a simmer, cover and cook until liquid is fully absorbed and quinoa is tender, about 15 minutes. Remove from heat and fluff with a fork. Allow to cool for 5 minutes, then mix in 2 tsp lemon zest and 2 tbsp each  dill and parsley. Add 2 tbsp lemon juice and 1 tsp olive oil; toss to coat. Season with additional salt and pepper.

3.    Preheat an outdoor grill on medium-high and brush grates with cooking oil (or use a griddle or grill pan on the stove top). Remove chicken from marinade, draining excess. Season both sides with additionalsalt and pepper and add to grill. Cook for 12 to 16 minutes, turning once, until cooked through. Transfer to a cutting board.

4.    Meanwhile, in a medium bowl, combine all dressing ingredients. Slice chicken against the grain. Serve with quinoa and dressing.

Nutrients per serving (1 chicken breast, ¼ of quinoa, ¼ of yogurt): calories: 454, total fat: 13 g, sat. Fat: 3 g, monoun-saturated fat: 6 g, polyunsaturated fat:  3 g, carbs: 34 g, fiber: 4 g, sugars: 4 g, protein: 48 g, sodium: 456 mg, cholesterol: 100 mg

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