MENU: Chicken Souvlaki, Tzatziki Sauce (Cucumber Sauce), and Taboulli
**this is a gluten-free meal**
YIELD: One meal for a family of 4
INGREDIENTS: 4 skinless boneless chicken breasts, 1 large cucumber, 2 c. plain yogurt, 1 head fresh parsley, 1 head fresh mint, 1 head fresh dill, ¾ c. balsamic vinegar, 7 tbsp lemon juice, 1 tbsp died oregano, ½ tsp cayenne pepper, 2 tsp salt, 5 tbsp olive oil, 8 cloves garlic, 2 medium onions, 2 tsp paprika, 3 medium-large tomatoes, and 1 head of romaine lettuce
PREPERATION:
Chicken Souvlaki: cut raw chicken into small slices (1/4 inch thick), poke many holes in the chicken with a fork and put into a sealable container; add ¾ cup balsamic vinegar, 3 tbsp lemon juice, 1 tbsp oregano, 1/4 tsp cayenne pepper, ½ tsp salt, 1 tbsp olive oil, 2 cloves garlic, 1 medium onion, 1 tsp paprika, 2 tbsp fresh chopped dill, 2 tbsp fresh chopped parsley, 2 tbsp fresh chopped mint; shake until all the chicken is covered and let set overnight in the refrigerator. The next day, gently take the chicken pieces out of the bag and sauté in a large pan over medium heat with 2 tbsp olive oil for a few minutes on each side, until golden brown; flip occasionally to avoid burning.
Tzatziki Sauce: De-seed and shred one large cucumber; toss cucumber with 1 tsp salt, let sit for about 5 minutes (to help pull out excess moisture). In a medium bowl, mix 2 c. plain yogurt, 1 tbsp lemon juice, 2 tbsp fresh chopped dill, 2 tbsp fresh chopped mint, 2 cloves garlic, 1 tsp paprika, 1 tsp olive oil, 1/4 tsp cayenne pepper. Squeeze excess water out of cucumber and add to yogurt mixture. Stir well and refrigerate.
Taboulli: In large bowl combine: 4 cloves minced garlic, the remaining parsley (finely chopped), 1 minced onion, 3 minced tomatoes, 3 tbsp lemon juice, 1 tbsp olive oil, and ½ tsp salt. Stir well and refrigerate.
Presentation: To make sandwiches, take 1-2 leaves romaine lettuce and gently place a few chicken strips, 1 scoop taboulli, and a couple tsps tzatziki sauce in it and fold or roll the lettuce. Otherwise, enjoy each tzatziki sauce over the chicken and taboulli. Feta cheese and grapes are exceptional additions to this tasty meal. Enjoy!
HEALTH BENEFITS OF THE ABOVE INGREDIENTS
Skinless Chicken
Chicken is a high protein, low fat food; when eaten without the skin, is only about 4-5% fat (whereas beef might range between 30-40% fat). The light meat has about ½ the fat as the dark meat; the breasts have the greatest concentration of protein. Although vitamins are not found in high doses in chicken, it does have a good amount of minerals.
Tomatoes
Tomatoes, although not very high in many nutrients, are very tasty and contains fair amounts of: water, potassium, vitamin C, vitamin A, many of the B vitamins, and some minerals. These nutrients are necessary for all body processes; including: the immune system, healthy stress functions, hormone production, cellular fluid balance, eye health, detoxification, and overall balance of the body.
Garlic
Garlic is a powerful herb that possesses many exceptional properties, and may have the ability to: lower cholesterol levels, lower blood pressure, expand vessel walls, inhibit platelet aggregation, kill and expel parasites, kill bacteria and fungus, protect from and kill viruses, and promoting overall health.
Onions
Onions are similar to garlic in their healthy properties, although not as extreme. Onions are stimulants that increase the energy of the body, stimulate circulation, and break up mucous or obstructions; while also helping to kill any invading pathogens.
Parsley
Parsley is one of the richest sources of Vitamin C available in a plant. It is also an effective diuretic, used to help rid the body of excess water. It has been found helpful with kidney or urinary complaints. It encourages the elimination of uric acid, so may be helpful for gout, arthritis, and inflammation. Parsley has been used to ease flatulence and colic pains, and promote digestion.
Mint
Although there are many different types of mint, many of them have the same health benefits. Mint has been found to be antibacterial and antiparasitic. It may also help sooth muscle tissue, prevent flatulence, promote digestion, stimulate the liver and gallbladder, promote the healing of ulcers, prevent inflammation, and ease pain. The smell of mint has been found helpful for relaxation and concentration, as well as the health of lung tissue.
Plain Yogurt
Yogurt is considered the healthiest food in the dairy family (although there are non-dairy yogurt options). It has a very high concentration of probiotic nutrients, which are friendly bacteria that may prolong life, support the immune system, support digestion, and support healthy elimination. It has a high concentration of many vitamins and minerals, including calcium and the B vitamins. Interestingly enough, yogurt is often tolerated by people who are lactose intolerant or milk sensitive, because it has such a low lactose concentration.
Dill
Dill helps to improve the appetite and digestion. It is commonly found in colic formulas because of its ability to ease flatulence and promote proper digestion.
Lemon Juice
Lemon juice is very cleansing and detoxifying to the system (especially for the liver, as it helps in fat metabolism). Lemons contain high doses of vitamin C, as well as many minerals. It is often used in cleaning supplies because it breaks down fats.
Oregano
Oregano is a common digestive herb, which has been found to promote digestion and ease flatulence. Oregano may also be helpful for reduction and elimination of yeast and parasites in the body.
Cayenne
Cayenne is a popular herb that has many functions. It may help purify the blood, break down mucous, improve energy levels, aid in digestion, lower cholesterol, improve circulation, reduce blood pressure, stimulate the excretion of wastes through sweating, and offers great nutrition to the cells.
Salt
Excess salt is often linked to a variety of health concerns, including hypertension (high blood pressure), fluid retention, pregnancy problems, and electrolyte imbalance. When used in moderation, salt is essential for proper mineral concentration and balance in the body. A healthy salt option is a more natural sea salt that still has a variety of other minerals present.
Olive Oil
Olives are considered a fruit, but are most like a nut (because of their high fat concentration). Olive oil is best for cooking because it is a mainly a monosaturated fat (a healthier option) and it is quite stable with heat. Olive oil may also helps to lower LDL cholesterol, relieve upset stomach, stimulate digestion, and prevent flatulence.
Romaine Lettuce
Romaine lettuce is a healthier lettuce option because it has a higher concentration of vitamins and minerals. A general rule of thumb is: the darker in color, the more nutritious. Lettuce is frequently used by dieters because of its high fiber concentration and low calorie content.
***NOTE ABOUT SPICES*** Everyone has different spice preferences. If these recipes are too spicy, eliminate some of the herbs, garlic, and onions. If your family wants more spice, please add. They were created as is to maximize health benefits.
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