This recipe comes from the New Mediterranean Diet Cookbook.
Marinating chicken breasts works wonders at improving the moisture and flavor of the lean meat, as this recipe from a health-oriented cookbook reveals.
The New Mediterranean Diet Cookbook (Quarto/Hachette, $35.99) offers 100 recipes geared to this respected eating system. Nutritional scientist Nicholas Norwitz and exercise specialist Thomas DeLauer joined forces with food writer Martina Slajerova and chef Rohan Kashid for the book. The four authors start with a detailed rundown of what they call “the world’s superdiet,” which they claim burns fat, encourages long life and prevents chronic disease.
They maintain that “not all fats are created equal.” Fats they recommend include avocado oil, olive oil, low-omega-6 ghee and macadamia oil. Their no-no is industrially produced and processed vegetable oil.
Each recipe has a nutritional count, and the authors recommend using a kitchen scale to check measurements. A serious book with easy, appealing recipes.
1/4 cup (60 mL) extra virgin olive oil
1 tablespoon (15 mL) fresh lemon juice
1 tablespoon (15 mL) chopped fresh herbs (oregano, mint, thyme, parsley, tarragon and/or rosemary suggested)
1 1/2 pounds (750 g) boneless, skinless chicken breasts, cut in 2-inch (5 cm) chunks
1/2 cup (125 mL) extra virgin avocado or olive oil
1/4 cup (60 mL) fresh lemon juice
1/2 teaspoon (2 mL) each salt and freshly ground pepper
1 small red onion, chopped
1/4 cup (60 mL) chopped fresh herbs (see varieties above)
lemon dressing: In a small bowl or large cup, whisk together the oil and lemon juice. Herbs may be whisked into oil mixture, or reserved to sprinkle on grilled chicken.
Chicken souvlaki: The day before or at least 2 hours before, use a medium bowl to marinate the chicken.
Reserve 2 tablespoons (30 mL) of the avocado or olive oil and combine the remaining oil with the lemon juice, salt, pepper, chopped onion and chopped herbs.
Add chunks of chicken, turning them in the marinade to coat each piece. Cover and refrigerate from 2 to 24 hours.
When ready to grill, drain chicken chunks and thread them on four skewers. (The balance of the marinade may be refrigerated for up to one day and used again on chicken.)
Heat a large griddle pan (or regular pan greased with the reserved oil) over medium-high heat.
Arrange skewers of chicken on pan and cook for 8 to 10 minutes, turning, until chicken is cooked through and browned on all sides.
Serve on heated plates, drizzled with the lemon dressing.
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