Opa !! Chicken

This is one of those recipes that proves healthy food does not have to taste like punishment.

The chicken is marinated in Greek yogurt, Dijon mustard, lemon, garlic, herbs, and a few other good things, then cooked until tender, juicy, and full of flavor.

The Greek yogurt does something wonderful to the chicken. It helps tenderize it, keeps it moist, and gives the marinade a slight tang without making the chicken taste like you accidentally dropped breakfast on it.

And then there is the Dijon.

Do not forget the Dijon!!!!!

I tend to add a little extra because Dijon always takes me back to my time working as a chef in the Burgundy wine region of France. Dijon sits right in the heart of Burgundy, so perhaps I get a little sentimental with the mustard.

That is my excuse, anyway.

Serve this chicken in a quinoa wrap with crisp iceberg lettuce or just chicken with a lettuce wrap... Fresh.. You can make it part of a meal, alongside baked sweet potato and grilled vegetables (green beans, cauliflower, or broccoli.

Healthy. Fresh. Ridiculously easy. Yum.

Makes: Approximately 4–6 servings
Prep Time: 15 minutes
Marinating Time: At least 2 hours — I would go overnight to maximize results
Cook Time: Approximately 20–30 minutes
Difficulty: Easy
Main Ingredient: Chicken

Chef’s Tip: Make extra. Cold Greek chicken sliced up the next day is brilliant in wraps, salads, or as the mysterious piece of chicken that disappears every time you open the refrigerator.

Ingredients

For the Chicken

2 lbs boneless, skinless chicken breasts. You can use chicken thighs, but then marinate for the full time if you can
1 cup plain Greek yogurt
2 tablespoons Dijon mustard
Juice of 1 lemon (two tablespoons)
1 tablespoon olive oil
2–3 cloves garlic, finely chopped or crushed - Use fresh for better results
1 teaspoon fresh oregano (dried works, but fresh is better)
½ teaspoon paprika
½ teaspoon black pepper
½ teaspoon salt, or to taste

Optional Extras

Fresh parsley, chopped - Do it
Lemon zest
A pinch of chili flakes if you want a little kick

About the Dijon

Yes please !! 2 tablespoons as indicated above And yes, I have been known to add more.

You have been warned.

Recommended Kit2Cook Tools

Chef’s knife
Cutting board
Large mixing bowl - Glass if you can..
Spoon to stir OR get in the chicken with your hands... mix well
Measuring spoons
Citrus juicer
Fine grater or zester
Tongs
Baking tray or roasting dish
Parchment paper or silicone baking mat
Meat thermometer

Method

1. Prepare the Chicken

Trim any excess fat from the chicken.

If the chicken breasts are particularly thick, slice them horizontally and score the chicken

This helps the marinade to penetrate the meat, and everything cooks evenly.

Nobody wants one piece beautifully cooked while its neighbor is still wondering what happened.

2. Make the Greek Yogurt Marinade

In a large bowl, combine:

Greek yogurt
Dijon mustard
Lemon juice
Olive oil
Garlic
Oregano
Paprika
Black pepper
Salt

Mix everything together until smooth.

Taste a tiny amount.

Needs more Dijon?

I knew we would get along.

3. Introduce the Chicken to the Yogurt

Add the chicken to the marinade.

Turn each piece several times until completely coated.

You want the marinade everywhere.

Cover the bowl and refrigerate for at least 2 hours. If you have the time, leave it overnight. Please.

The longer the yogurt and seasonings get to know the chicken, the better the party tomorrow.

Cooking

4. Heat the Oven

Preheat the oven to 400°F / 200°C.

Line a baking tray or roasting dish with parchment paper or a silicone baking mat.

Remove the chicken from the refrigerator about 15–20 minutes before cooking.

5. Prepare for Baking

Lift each piece of chicken from the marinade and place it onto the baking tray.

You do not scrape the marinade off. Leave a nice coating on the chicken.

That yogurt mixture is doing important work.

6. Bake

Place the chicken into the hot oven.

Bake for approximately 20–30 minutes, depending on the thickness and cut of chicken.

The chicken should be golden around the edges, juicy inside, and fully cooked.

For food safety, chicken should reach an internal temperature of 165°F / 74°C at the thickest point.

A meat thermometer is your friend here.

Guessing is not a cooking technique.

7. Let It Rest

Remove the chicken from the oven and leave it alone for about 5 minutes.

Yes, I know you want to cut into it immediately.

Don’t.

Letting the chicken rest keeps those juices where they belong:

inside the chicken.

Chef’s Serving Note

This is one of those recipes that gives you options.

And options are good.

Make a Quinoa Wrap

If you are feeling healthy, make a quinoa wrap — email me if you want the recipe. Chef@kit2cook.com

Add:

Sliced Greek chicken
Crisp iceberg lettuce
Tomato if you like
Maybe a little extra yogurt dressing

Wrap it up, and you have a seriously good lunch or snack.

Or do the full dinner program... No fries, please... Keep it healthy...

Healthy-ish. Tasty. Job done.

Opa! Chicken - for our greek friends