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Friday, April 6, 2012

Non-fried chicken panini w/ Tzatziki sauce and veggies w/ a lime dressing

This dish EXPLODES with flavor and is very healthy!

I started out by taking 2 chicken breasts and pounding them flat. About 1/2-1/4" thick. Season with salt and pepper and place in a large freezer bag along with 3 tablespoons of greek yogart.
In a separate bowl generously pour a mixture of 1/2 panko and 1/2 cornflakes breading...

Dredge the chicken breast in the breading mixture and place on a baking sheet.
I like to place a cooling rack on top of the baking sheet and then place the chicken. This allows for the chicken to get crispy all over, no soggy bottom!
Place in a 350 degree oven for about 30 min. or until the chicken is 160 degrees.

While that is cooking it is time to make the veggies and the sauces.

For the veggies.... I took 1 lb. of fresh green beans(ends trimmed) and placed in a bowling pot of water for 5 min.
Take out of the water with a slotted spoon and set aside.
Then take 1 head of corn, cut off the cob and place in the boiling water for 2 min. and set aside.

Then dice up a red bell pepper, 1/2 a tub of mushrooms,  and 1/2 sweet onion and place in a hot skillet for about 5 min. or until the onions start to become opaque.

For the Vegetable medley dressing....

1/4 cup of fresh lime juice
1 teaspoon honey
2 teaspoons of lime zest
1 teaspoon minced garlic
1/2 cup of olive or grapeseed oil
salt and pepper
Mix well and place over the vegetables while in the skillet.

For the Tzatziki sauce(this is the sauce that I put in pita sandwiches)....

I took 1 tub of greek yogurt
1/2 a cucumber that I de-seeded, peeled and grated
1 tablespoon of dill
2 teaspoons red wine vinegar
1/4 teaspoon of salt and pepper
2 tablespoons of minced garlic

Mix well. And this sauce has only 36 calories per serving(there are 4 servings)!!!!!

Now it is time to take out your chicken from the oven. Let it rest for 5 min. and then thinly slice.
Take your pita bread and place a spoonful of your Tzatziki sauce, some fresh spinach, sun-dried tomatoes(not in oil) and your chicken slices.

Add your vegetable medley to the plate and you have a healthy meal!!! I also served with a side of sweet potato fries.

And that's it! It seems like a lot, but if you make the sauces ahead of time, you can have this meal done in about 35 min.!

waaalllllaaaahhhh! Happy eating y'all!


  1. just found your recipe blog, great job

  2. How do we print out your recipe, don't see a print friendly button.