Grilled
Harissa Chicken
·
Serves 4.
Ingredients
·
Chicken
Boneless/Skinless
Chicken Breasts
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
•
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
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
