# HIGH PROTEIN MEDITERRANEAN CHICKEN PLATE

An easy high-protein Mediterranean chicken plate featuring juicy marinated chicken, a garlicky yogurt sauce, and a bright tomato salad, served over rice.

- Servings: 5 servings
- Cuisine: Mediterranean
- Category: Drink
- Language: en

## Ingredients

- 2 lbs chicken thighs
- 1 tsp olive oil
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tbsp paprika
- 1 tbsp Aleppo pepper
- 0.25 tsp cinnamon
- 3 pinches salt
- 3 pinches pepper
- 1.5 tbsp tomato paste
- 2 tbsp plain yogurt
- 1 lemon lemon juice
- 3 minced garlic cloves
- 1 tbsp mayo
- 3 tbsp sour cream
- 0.5 lemon lemon juice
- 1 lemon lemon zest
- 2 tbsp chopped parsley
- salt
- pepper
- 0.5 pint cherry tomatoes halved
- 0.33 diced red onion
- 3 tbsp fresh parsley
- 1 tbsp olive oil
- 1 tbsp sumac
- 1 pinch salt
- Kaizen low-carb rice
- regular rice
- quinoa
- fresh parsley
- sumac

## Instructions

1. Cut 2 lbs chicken thighs into 1.5-2 inch pieces.
2. Toss the chicken with 1 tsp olive oil, 1 tbsp each of garlic powder, onion powder, paprika, Aleppo pepper, 1/4 tsp cinnamon, 3 pinches of salt & pepper, plus 1.5 tbsp tomato paste, 2 tbsp plain yogurt, and juice of 1 lemon.
3. Mix well and marinate for 2-6 hours, or ideally, overnight.
4. Skewer your chicken (and onions or peppers if desired).
5. Put the skewers on a sheet pan and bake in the oven at 400F for 32-35 minutes.
6. Alternatively, air fry for 25 minutes at 400F, or grill them up on the grill.
7. For the garlicky white sauce, mix 3 minced garlic cloves, 1 tbsp mayo, 3 tbsp sour cream, juice of ½ lemon, the zest of a lemon, 2 tbsp chopped parsley, salt & pepper.
8. Thin the sauce with water if needed.
9. For the tomato salad, toss half a pint halved cherry tomatoes, 1/3 diced red onion, 3 tbsp fresh parsley, 1 tbsp olive oil, 1 tbsp sumac, and a pinch of salt.
10. Mix and adjust the tomato salad seasoning.
11. Spoon your Kaizen low-carb rice (or other rice/quinoa) at the base of your plate.
12. Add the cooked chicken and the tomato salad.
13. Drizzle with the garlic sauce.
14. Sprinkle with fresh parsley and sumac.
15. Enjoy.

## Equipment

- oven
- air fryer
- sheet pan
- grill

## Tips

- Marinate chicken for 2-6 hours or ideally overnight for best results.
- Thin the garlicky white sauce with water if needed.
- Serve over regular rice, Kaizen low-carb rice, or quinoa.
- You can add onions or peppers to the skewers with the chicken.

## Source

- Original video: https://www.youtube.com/shorts/8YfUr6QozWs
- Recipe page: https://www.cliprecipe.com/recipe/fdbfabb4-78bc-4d03-9b78-bece1154c61c
- Extracted: 2026-06-30

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt