Chicken is marinated in Greek yogurt, chia seeds and lemon juice, baked and served over zucchini noodles for a quick, easy and healthy weeknight dinner!
why you will LOVE this recipe
- It’s about chicken. And zucchini noodles, and a creamy, 6-ingredient sauce that tastes like spring time just hit you square in the mouth.
- Also, lemon CHIA SEED. I bet you expected lemon and POPPY SEEDS amIright? Chia seed is really fashionable and trendy right now. Like dogs in purses.
- You can create the fanciest dinner EVER in abouuuut 30 mins. It’s SEWWWW fancy, you should even have a white wine cocktail with it.
what are chia seeds?
For so long, I only thought of chia as those totally creepy little heads that grow “hair.” They really didn’t come in my radar as something that makes me go “NUM.” Until, you know, I actually tried using them.
And clearly, we are now eating them in ALL DA FOODS.
Chia seeds are high in fiber and protein, so they may help to promote feelings of fullness and satisfaction. They are also rich in antioxidants and omega-3 fatty acids. What’s more, they add a crunchy texture to the meal, which complements the Greek yogurt marinade.
How Do i make the marinade?
I’m glad you asked! To make the marinade, you need to combine the Greek yogurt, 3 tbsp of lemon juice, honey, chia seeds, 1 tsp olive oil, garlic, and a pinch of salt and pepper. A good marinade should have a balance of acidic and sweet ingredients. That’s why we’ve included the lemon juice (acidic) and the honey (sweet). I’ve gone for the non-fat yogurt but if fat content isn’t a concern, go full fat and enjoy that thick, creamy consistency that helps the marinade adhere to the chicken and infuse it with flavor. Let the chicken marinate 2-24 hours (don’t go any longer or the chicken’s texture will turn to mush). When ready to cook, include the marinade with the chicken.
INGREDIENTS
- 1/4 cup plain non-fat Greek yogurt
- 3 tbsp fresh lemon juice + additional for drizzling
- 2 tsp honey
- 3/4 tsp chia seeds
- 1 tsp olive oil + additional for drizzling
- 3/4 tsp garlic, minced
- Salt/Pepper
- 8 oz chicken breast
- 2 large (or 3 medium) zucchinis
- 1/3 cup reduced-fat feta cheese
- Minced parsley for garnish
INSTRUCTIONS
- In a medium bowl, whisk together the Greek yogurt, 3 tbsp of lemon juice, honey, chia seeds, 1 tsp olive oil, garlic, and a pinch of salt and pepper. Place the chicken into the bowl and spoon the mixture over-top so it is well covered. Cover the bowl and refrigerate for at least 2 hours.
- Once the chicken has marinated, heat your oven to 350 degrees and pour the chicken, along with the yogurt mixture, into a small baking dish. Bake until the chicken is no longer pink throughout, about 25-30 minutes. Cover and set aside for 5 minutes to let the meat rest.
- While the chicken cooks, spiralize the zucchini noodles using the 3mm blade of your spiralizer. (You can also use a mandolin if you don’t have a spiralizer.) Place the noodles into a strainer and set over top of a medium bowl. Lightly sprinkle the zucchini noodles with salt and let strain for 30 minutes to release the water, stirring around every so often.
to assemble:
- Squeeze out as much remaining liquid from the zucchini noodles as you can and place into a bowl. Drizzle with a little bit of olive oil and squeeze of fresh lime juice. Toss to evenly coat and divide between two plates.
- Place the chicken on top of the zucchini noodles and whisk the sauce until it begins to come together (it will be a little clumpy). Divide the sauce over top of each plate.
- Sprinkle with feta cheese, parsley and DEVOUR.
tips & tricks to making chicken with zucchini noodles
- A meat thermometer comes in real handy, given the chicken will be cooked along with the yogurt mixture, making it hard to discern its internal color.
- Experiment with the thickness of your zoodle. I go for 3 mm, which resembles spaghetti, but go thicker if you prefer something akin to fettuccini
- Goat cheese makes an awesome substitute for the feta cheese
FAQs
It sounds like your chicken may have been overcooked or left in the marinade for too long. That happens because of the acids in the lemon and yogurt. Limit your marination to 24 hours. Also, avoid overcrowding the pan or grill when cooking the chicken. This can cause the chicken to steam rather than sear, which can lead to a mushy texture.
Resting chicken allows the juices to redistribute throughout the meat. When meat is cooked, the juices are forced to the center of the cut. If you cut into the meat immediately after cooking, the juices will flow out and the meat will be dry.
Allowing the meat to rest allows the juices to be absorbed back into the meat, resulting in a juicier, more tender final product. It’s especially important to rest chicken because it tends to be leaner and can dry out easily.
Of course! Roasted bell peppers add a sweet and smoky flavor to the dish. Roasted cherry tomatoes add a burst of sweetness and acidity. And don’t underestimate the power of the sundried tomato! Sooo, pretty much anything red!
how to store marinated chicken with zucchini noodles
You can store the cooked chicken and zucchini noodles in an airtight container in the refrigerator for up to 3 days. Just be sure to let them cool completely before storing them to prevent bacterial growth.
Greek Yogurt-Marinated Chicken with Zucchini Noodles
Ingredients
- 1/4 Cup Plain Non-fat Greek yogurt
- 3 Tbsp Fresh Lemon Juice + additional for drizzling
- 2 tsp Honey
- 3/4 tsp Chia Seeds
- 1 tsp Olive Oil + additional for drizzling
- 3/4 tsp Garlic minced
- Salt/Pepper
- 8 Oz Chicken breast
- 2 Large Zucchinis or 3 medium
- 1/3 Cup Reduced-fat Feta cheese
- Minced Parsley for garnish
Instructions
- In a medium bowl, whisk together the Greek yogurt, 3 Tbsp of lemon juice, honey, Chia seeds, 1 tsp Olive Oil, garlic and a pinch of salt and pepper. Place the chicken into the bowl and spoon the mixture over-top so it is well covered. Cover the bowl and refrigerate for at least 2 hours.
- Once the chicken has marinated, heat you oven to 350 degree and pour the chicken, along with the yogurt mixture into a small baking dish. Bake until the chicken is no longer pink throughout, about 25-30 minutes. Cover and set aside for 5 minutes to let the meat rest.
- While the chicken cooks, spiralize the zucchini noodles using the 3mm blade of your spiralzer (you can also use a mandolin if you don’t have a spiralzer.) Place the noodles into a strainer and set over top of a medium bowl. Lightly sprinkle the zucchini noodles with salt and let strain for 30 minutes to release the water, stirring around every so often.
- To assemble:
- Squeeze out as much remaining liquid from the zucchini noodles as you can and place into a bowl. Drizzle with a little bit of olive oil and squeeze of fresh lime juice. Toss to evenly coat and divide between two plates.
- Place the chicken on top of the zucchini noodles and whisk the sauce until it begins to come together (it will be a little clumpy) divide the sauce over top of each plate.
- Sprinkle with feta cheese, parsley and DEVOUR.
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