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Tender chicken marinated in Mediterranean herbs and spices, paired with a tangy dipping sauce of Feta cheese and fresh dill. A healthy, flavorful dinner that’s oh-so-good!
Mediterranean Chicken with Dill And Feta Sauce – A Healthy Start To A Tasty New Year
You’ve probably heard about the benefits of the Mediterranean diet these days, which has been shown to optimize overall health and longevity.
But just in case you miss it, let’s review.
Less a diet than a style of eating, the Mediterranean diet includes lots of vegetables, fruit, whole grains, legumes, and olive oil. Fish, poultry, and dairy products are consumed in moderation. Red meats, refined flour, and sweets are eaten rarely.
If that all sounds a little dry and unappetizing, let me assure you it isn’t. We’ve been leaning hard into the principles of the Mediterranean diet around here for a few months now, and we love it.
The meals I’ve been making and serving lately have been fresh, flavorful, and so delicious. If healthy eating tastes like this, bring it on!
A while back, when I first started cooking this way, I created a recipe for Easy Mediterranean Chicken Skewers. It’s definitely a winner, so you might want to take a look at it, too.
But you know what they say: practice makes progress, and I think this recipe for Mediterranean Chicken with Dill and Feta Sauce is even better.
What Do You Need to Make Mediterranean Chicken With Dill And Feta Sauce?
Now, I’ll admit that there are quite a lot of ingredients involved in making Mediterranean Chicken with Dill and Feta Sauce, but don’t let that intimidate you!
This is really a very simple recipe involving a flavorful marinade and simple-to-prepare sauce, made from (mostly) fairly common ingredients. Here’s what you’ll need…
- Chicken Tenderloins (could sub boneless, skinless breasts cut in 4 oz. portions)
- Olive oil
- White wine vinegar
- Fresh lemon
- Green onions
- Feta cheese
- Fresh dill
- Fresh garlic
- Assorted spices
Most of the spices are things you likely have on hand, including dried dill, red pepper flakes, paprika, salt and pepper.
However, there are two Mediterranean specialty spices that you may be unfamiliar with – za’atar and sumac. Until I started getting interested in the Mediterranean diet, I’d never heard of either. But I sought them out, and I’m glad I did.
Za’atar is a blend of herbs like marjoram, oregano, thyme, cumin, and toasted sesame seeds. It’s complex and savory and wonderful but might be hard to find in your grocery store. If you’re interested, you can order it online. Or, you can substitute an equal amount of oregano or thyme or a mixture of the two.
Another spice that might not be familiar is sumac. It’s a tangy, bright tasting spice made from the ground sumac berries. Your local market may or may not stock sumac, but you can order it online. Another option is to substitute a little extra lemon zest or leave it out.
Making And Serving Mediterranean Chicken with Dill And Feta Sauce
As I said, though the length of the ingredient list may look a little daunting, this is a truly easy recipe.
You’ll simply make an oil, vinegar, and lemon juice-based marinade, mix in the herbs and spices, and let the chicken marinate to absorb the flavors for a few hours or overnight.
While the tenderloins are cooking in the oven, you can quickly stir up a sauce of yogurt, Feta, lemon juice, and fresh herbs and spices. When the chicken is ready, you can spoon the sauce over the top or serve it alongside.
Another option would be to thread the chicken onto soaked bamboo skewers (as I’ve done here) then grill or broil them and serve them as appetizers with a dipping sauce.
But whether you serve them as a main course or as an appetizer to share with friends or bring to a potluck, Mediterranean Chicken with Dill and Feta Sauce is a delicious, healthy dish your family will love!Print
For the chicken and marinade:
- 1.5 lbs chicken tenderloins
- 1/3 cup olive oil
- 1/3 cup white wine vinegar
- 1 large lemon, zest and juice
- 3 green onions, sliced
- 1 tsp dried dill
- 1 tsp red pepper flakes
- ½ tsp paprika
- ½ tsp za’atar (can sub dried thyme, oregano, or blend of both)
- 1 large clove garlic, minced
- ½ tsp fresh ground pepper
- ¾ tsp kosher salt
For the dill and Feta sauce:
- 1 cup yogurt
- 2 oz crumbled Feta cheese
- 2 T chopped fresh dill
- 1 small lemon, zest and juice
- ¼ tsp ground sumac (optional)
- ¼ tsp kosher salt
- ¼ tsp fresh ground pepper
- Mix all the olive oil, vinegar, lemon juice, lemon zest, green onions, dried dill, red pepper flakes, paprika, za’atar, minced garlic, pepper, and salt together in a medium sized bowl. Place the chicken tenderloins in the marinade and stir to coat, submersing chicken in marinade as much as possible. Cover the bowl with plastic wrap and place in refrigerator for at least 4 hours or overnight. (You can also place chicken and marinade a plastic zipper bag instead of bowl.)
- Preheat the oven to 375 degrees. Line a baking sheet with foil and spray lightly with cooking spray. Remove the tenderloins from the marinade, place them on the baking sheet and cook for approximately 20 minutes, until the internal temperature reaches 165 degrees.
- While the tenderloins are cooking, mix all the ingredients for the sauce together in a medium bowl. Whisking well to combine.
- When the chicken is cooked, remove from oven. Spoon the sauce on top or serve alongside.