Panfried Chicken with Tzatziki image

Protein is for muscle building and the B vitamins boost your baby’s cell, brain, and nervous system development.

SERVES 4

THIS Greek-style chicken combo is sure to become a go-to recipe. Start marinating the chicken up to twelve hours in advance—the longer the better. You can panfry or grill the chicken. Both taste great. Make the tzatziki a few hours before serving, for the flavors to develop. For extra power, add chopped walnuts or seeds to the tzatziki just before serving.

CHICKEN

Juice of 1 lemon

3 tablespoons olive oil

1 teaspoon dried oregano

½ teaspoon salt

Freshly ground black pepper

½ teaspoon garlic powder

4 chicken breasts (about 1 pound), pounded to even thickness, pricked with a fork

¼ cup chopped fresh parsley, for garnish

Lemon wedges, for garnish

TZATZIKI (MAKES ABOUT 1½ CUPS)

½ cup grated cucumber (gently squeeze out the juice)

1 cup plain Greek yogurt

Pinch of garlic powder, or a tiny bit of minced fresh garlic

1 tablespoon chopped fresh dill (optional)

1 tablespoon olive oil

1 tablespoon cider vinegar

Salt and freshly ground black pepper

• Marinate the chicken: Combine the lemon juice, 2 tablespoons of the olive oil, and the oregano, salt, pepper to taste, and the garlic powder in a shallow bowl or resealable plastic bag. Add the chicken and coat with the marinade. Refrigerate for at least 1 hour, or up to 12. You can also marinate the chicken in a bowl; cover and refrigerate.

• When ready to cook, heat the remaining tablespoon of olive oil in a large grill pan or skillet over medium-high heat until hot. Cook the chicken breasts in batches for 4 to 5 minutes per side, depending on their thickness. Check for doneness by cutting into the thickest part of the breast. The meat should be completely cooked and the juices should run clear. Transfer to a platter and cover for 5 minutes before slicing. Add the chopped parsley and lemon wedges.

• Prepare the tzatziki: Mix together all the tzatziki ingredients in a bowl until well combined. Serve or cover and refrigerate for up to 5 days.

Meal ideas

• Whole grain or starch

• Green salad or vegetable (My Big Fat Greek Salad, here)

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Whole grain or starch, 1 CARB

• Green salad or nonstarchy vegetable (above)

• Fresh fruit, 1 CARB

1 chicken breast: Calories: 136 cals; Protein: 26 g; Carbohydrates: 0 g; Fat: 3 g; Fiber: 0 g; Sodium: 51 mg; B6: 0.9 mg; Niacin: 16 mg; Selenium: 26 mcg; 0 CARBS

5 tablespoons tzatziki: Calories: 86 cals; Protein: 5 g; Carbohydrates: 3 g; Fat: 6 g; Fiber: 0 g; Sodium: 20 mg; 0 CARBS