HEALTHY MEALS

Recipe by : chef ssentongo

GRILLED LEMON ‑HERB CHICKEN BREAST RECIPE

Ingredients (serves 4)

• 4 boneless, skinless chicken breasts (about 6‑8 oz each)
• 2 tbsp olive oil
• 2 tbsp lemon juice (freshly squeezed)
• 2 tsp lemon zest
• 2 cloves garlic, minced
• 1 tsp paprika
• 1 tsp dried thyme (or 1 tbsp fresh thyme leaves)
• 2 tbsp fresh parsley, chopped (plus extra for garnish)
• Salt & black pepper, to taste
• Lemon wedges (for serving)
• Fresh parsley sprigs (for garnish)

Cooking Instructions

1. Prep the marinade: In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, paprika, thyme, parsley, salt & pepper.
2. Marinate the chicken: Place chicken breasts in a zip‑lock bag or shallow dish. Pour the marinade over them, coat evenly, and seal. Refrigerate ≥30 min (up to 2 h).
3. Preheat grill: Heat a grill or grill pan to medium‑high heat (≈ 375‑400 °F / 190‑200 °C). Lightly oil the grates.
4. Grill the chicken: Remove chicken from marinade (discard excess). Grill 6‑8 min per side, or until internal temperature reaches 165 °F (74 °C) and the surface has nice grill marks. Baste with leftover marinade during the first half of cooking for extra flavor.
5. Rest: Transfer chicken to a cutting board, let rest 5 min. Slice thinly if desired.
6. Serve: Arrange slices on a wooden board, drizzle any remaining pan juices, sprinkle extra chopped parsley, and add lemon wedges on the side for squeezing.

Tips & Variations

• For a smokier flavor, add a pinch of smoked paprika or grill over charcoal.
• Swap parsley for cilantro or add a dash of chili flakes for heat.
• Pair with rice, salad, or roasted veggies for a full meal.

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CHICKEN GYRO RECIPE (SERVED IN PITA WITH TZATZIKI )

Ingredients

• 500 g chicken breast, thinly sliced or cubed
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 tsp smoked paprika
• ½ tsp ground cumin
• Juice of 1 lemon
• Salt & pepper to taste
• 4 pita or flatbreads
• 1 red onion, thinly sliced
• Fresh parsley, chopped (for garnish)

Tzatziki sauce:

• 1 cup Greek yogurt
• 1 cucumber, grated & squeezed dry
• 1 tsp garlic, minced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dill (fresh or dried)
• Salt to taste

Cooking Instructions

1. Marinate chicken: Mix olive oil, garlic powder, oregano, paprika, cumin, lemon juice, salt & pepper. Add chicken, toss to coat, and let sit 30 min (or up to 2 h in fridge).
2. Cook chicken: Heat a grill pan or skillet over medium‑high heat. Cook chicken 4‑5 min per side until charred & cooked through. Slice into strips.
3. Make tzatziki: Combine yogurt, grated cucumber, garlic, olive oil, lemon juice, dill & salt. Mix well; refrigerate 15 min to let flavors meld.
4. Warm pitas: Heat pitas on the grill or in a dry pan 1‑2 min per side, until soft & lightly toasted.
5. Assemble gyros: Place chicken strips in each pita, top with red onion slices, drizzle generous tzatziki, sprinkle parsley. Serve with lemon wedges, cucumber & tomato on the side.

Tips & Variations

• Swap chicken for lamb or beef for a different flavor.
• Add tomato slices or lettuce inside the pita for extra crunch.
• Use store‑bought tzatziki if you’re short on time.

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* PAN ‑SEARED FISH WITH ASPARAGUS & BEET REDUCTION – RECIPE

1. Ingredients (serves 1)
   • 1 fillet white fish (e.g., sea bass or snapper), skin on
   • 2–3 asparagus spears, trimmed
   • 2 yellow baby potatoes or small boiled potatoes, halved
   • Micro‑greens & purple sprouts (a handful)
   • 1 tsp mustard (yellow sauce on the side)
   • 2 tsp balsamic or beet reduction sauce
   • Salt & pepper, to taste
   • Olive oil or butter, for frying
   • Optional: lemon zest or juice for seasoning
2. Method
   1. Prep the veggies: Blanch asparagus in salted water 2‑3 min, then shock in ice water. Toss potatoes with a little oil, salt & pepper, and roast or steam until tender.
   2. Season the fish: Pat fillet dry, season both sides with salt & pepper.
   3. Sear the fish: Heat a skillet with a splash of oil (or butter) over medium‑high heat. Place fish skin‑side down; press gently for 30 s. Cook 3‑4 min until skin is crisp, then flip & cook another 2 min for medium doneness.
   4. Plate: Arrange sliced potatoes at the base of the plate, lay the fish on top. Add asparagus and micro‑green mix with yellow potatoes on the side. Drizzle balsamic/beet reduction in artistic streaks. Place a quenelle of mustard on the upper left of the plate.
3. Tips
   • For extra flavor, finish the fish with a squeeze of lemon juice or a dash of zest.
   • Adjust the reduction thickness by simmering it longer for a richer glaze.

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* GRILLED MEDITERRANEAN VEGGIE PLATTER RECIPE

Servings: 4–6 people
Prep time: 15 min | Cook time: 20 min

Ingredients

• 2 large eggplants, sliced into 1/2‑inch rounds
• 2 cups cherry tomatoes (mixed colors)
• 2 medium zucchini, sliced into 1/2‑inch rounds
• 1 cup Kalamata olives (optional)
• 4 tbsp olive oil (divided)
• 1 tsp salt
• ½ tsp black pepper
• 2 garlic cloves, minced
• 100 g feta cheese, crumbled
• 2 tbsp fresh parsley, chopped
• 1 tsp dried oregano
• Juice of ½ lemon

Method

1. Preheat grill or oven to 200 °C (400 °F).
2. Season eggplant and zucchini slices with 2 tbsp olive oil, salt, pepper, and half the garlic. Toss cherry tomatoes with 1 tbsp olive oil, remaining garlic, salt & pepper.
3. Grill the veggies:
   • Eggplant & zucchini 4–5 min per side, until charred and tender.
   • Tomatoes 3–4 min, just until blistered.
4. Arrange grilled veggies on a serving board with olives at the side.
5. Dressing: mix remaining olive oil, lemon juice, oregano, and parsley. Drizzle over the vegetables.
6. Finish by sprinkling crumbled feta and extra parsley on the eggplant slices.

Tips & Variations

• Swap feta for goat cheese if you prefer a creamier taste.
• Add grilled halloumi or bread slices for extra texture.
• Serve with a side of quinoa or flatbread for a full meal.

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* GRILLED STEAK WITH ROASTED VEGGIES RECIPE

Servings: 2–3 people
Prep time: 15 min | Cook time: 25 min

Ingredients

• 1 large steak (ribeye or sirloin), about 1–1.5 kg
• 2 whole onions, halved
• 6–8 cherry tomatoes
• A bunch of broccolini (or broccoli)
• 1 red chili, sliced (optional)
• Fresh herbs (parsley or basil), chopped
• 2 tbsp olive oil
• Salt & black pepper, to taste
• Optional: garlic cloves, balsamic glaze or soy sauce for marinade

Cooking Instructions

1. Prep the steak: Pat the meat dry. Rub both sides with olive oil, salt, pepper, and any desired seasoning (garlic, herbs). Let it sit 10 min at room temp.
2. Grill the steak: Preheat grill or pan to high heat. Sear steak 4–5 min per side for medium‑rare (or to your liking). After flipping, add a drizzle of oil and sprinkle chopped herbs on top. Rest 5 min, then slice thinly against the grain.
3. Roast the veggies: Toss onion halves, cherry tomatoes, and broccolini with olive oil, salt, and pepper. Place them on the grill or in a hot oven (200 °C) for 10–12 min, turning once, until charred and tender. Add chili slices in the last 2 min.
4. Finish: Arrange steak and veggies on a serving plate. Drizzle any pan juices or a bit of balsamic glaze over the meat. Sprinkle extra fresh herbs on top.

Tips & Variations

• Marinate the steak in soy sauce + garlic for 30 min for extra flavor.
• Swap broccolini with regular broccoli or asparagus.
• Serve with mashed potatoes or a simple salad for a full meal.

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