Yogurt Marinated Chicken With Herby Sumac Salad Recipe
This Yogurt Marinated Chicken with Herby Sumac Salad offers a flavorful and vibrant meal featuring tender chicken breasts marinated in a spiced Greek yogurt blend, grilled to perfection. Served alongside a fresh and tangy salad with sumac, cucumbers, tomatoes, and herbs, paired with fluffy couscous and warm chickpeas, this dish delivers a delightful balance of textures and Mediterranean-inspired flavors perfect for a family-style dinner or individual plating.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 50 minutes
- Yield: 6 servings
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Chicken and Marinade
- 2 lbs chicken breasts (about 3 breasts with tenderloins on, 900 grams)
- ½ teaspoon salt
- 1¼ cups low-fat Greek yogurt (300 grams)
- 3 teaspoons mild curry powder
- 2 large cloves garlic, grated or minced
- ⅔ teaspoon salt
- ½ teaspoon black pepper
Sumac Salad
- 12 oz cherry tomatoes, halved (350 grams)
- 2 Lebanese cucumbers, sliced
- ½ red onion, cut into quarters and thinly sliced
- ⅓ cup fresh mint leaves
- ⅓ cup fresh cilantro (coriander leaves)
- 1 teaspoon sumac (optional)
- 1.5 teaspoons sugar
- ½ teaspoon salt
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Juice of 1 lime
Couscous and Chickpeas
- 2 cups cooked couscous (instant packet, cooked per instructions)
- 1 cup canned chickpeas, rinsed and drained (150 grams)
- 2 teaspoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Prep the chicken: Remove the tenderloins from the chicken breasts. Slice each breast horizontally through the thickest part, making two pieces of similar thickness. Season all chicken pieces lightly with salt and pepper and set aside.
- Make the marinade and sauce: In a large bowl, mix together the Greek yogurt, curry powder, grated garlic, salt, and pepper until combined. Scoop out half of this mixture into a separate bowl to serve later as a sauce.
- Marinate the chicken: Add all chicken pieces to the remaining yogurt marinade and coat them evenly. Cover the bowl and refrigerate for at least 30 minutes, or preferably overnight, to allow flavors to meld.
- Prepare the sumac salad: In a large salad bowl, whisk together olive oil, lime juice, red wine vinegar, sumac, sugar, and salt. Add the sliced red onion and toss. Layer cucumbers, cherry tomatoes, mint, and cilantro on top without stirring, to be mixed just before serving.
- Prepare the sides: Cook the couscous according to package instructions. Season with salt, pepper, olive oil, lemon juice, and optional spices like paprika, cumin, or garlic powder. Warm the chickpeas, stirring in a little olive oil, lemon juice, salt, and pepper. Keep both sides warm until serving.
- Cook the chicken: Remove marinated chicken from refrigerator and let it come to room temperature for 10–15 minutes. Preheat a grill or BBQ to high heat. Grill the chicken for about 10 minutes per side (outdoor BBQ) or 6–7 minutes per side on a stovetop grill pan, until the thickest piece reaches an internal temperature of 75°C (165°F). Smaller tenderloin pieces will cook faster; remove them earlier. Let the chicken rest for 2–3 minutes before slicing.
- Assemble and serve: Serve family-style by placing couscous, sliced chicken, and yogurt sauce in separate bowls for self-serving. For individual plates, smear 2 tablespoons of yogurt sauce on the plate, add couscous, then sliced chicken, and a generous scoop of salad. Drizzle salad juices over everything just before serving.
Notes
- Marinate the chicken overnight if possible to enhance flavor and tenderness.
- Sumac can be omitted if unavailable, but it adds a tangy, citrusy flavor that complements the salad well.
- If using instant couscous packets that are pre-flavored, adjust additional seasoning accordingly.
- Allow chicken to rest before slicing to keep it juicy.
- This recipe works well for meal prep as leftovers reheat nicely.
