Greek Marinated Chicken Perfect for Women over 50

Marinated chicken

For women over 50, this Greek Marinated Chicken is perfect for having prepped and in the fridge to give meals an easy protein boost. Add to salads, sandwiches, wrap, fritata, or egg muffins or just have a nibble for a snack.

Nutrient data per serving, Estimated for general information only.

1/4  of recipe:  290 calories, 30g protein, 17.5g Fat

Ingredients

• 4 chicken breasts (500g)

• 60ml olive oil

• 5 garlic cloves chopped

• 30 mls lemon juice (2 tbs)

• 1 tsp paprika

• 1 tsp salt, ½ tsp pepper

• 60ml 5% Greek yogurt

• 1 tbs Greek seasoning

• OR 1 tsp dried oregano, ½ tsp garlic powder, ½ tsp onion powder, pinch salt

• Mix together all the marinade ingredients, then set a small amount aside for later as a garnish.

• Coat the chicken in the remaining marinade and leave to infuse in a bag or shallow dish for at least 30 minutes, ideally overnight.

• Before cooking, take the chicken out of the fridge and allow it to sit at room temperature for around 20 minutes.

• Heat a frying pan and add a little oil to prevent sticking.

• Sear the chicken on one side for about 5 minutes until it is golden.

• Turn and cook for a further 5 minutes.

• Cover the pan with a lid or foil to help the chicken cook through gently and stay moist.

• Check the chicken is fully cooked, ideally using a thermometer (it should reach at least 75°C). Avoid overcooking.

• Once cooked, let the chicken rest for a few minutes so the juices settle and the meat stays tender.

This marinated chicken is also lovely chunked and cooked on the BBQ as kebabs or added to a stirfry or curry. If using in a curry I'd change the greek seasoning to curry powder in the marinate, then it becomes Aisian Marinated Chicken lol.

My Nutritional Comments

• Excellent source of protein (30g per serving), making it ideal for muscle maintenance and satiety.

  
  

• Low carbohydrate, suitable for lower-carb eating patterns.

  
  

• The olive oil provides mostly heart-healthy monounsaturated fats, helping absorption of fat-soluble vitamins if served with vegetables.

  
  

• Garlic, oregano and paprika contribute beneficial plant compounds and antioxidants despite adding very few calories.

  
  

• The Greek yogurt helps tenderise the chicken and adds a small amount of extra protein.

  
  

• If served with plenty of colourful vegetables or a salad, each meal would also provide fibre, potassium and vitamin C.

  
  

Note: If a significant amount of the marinade is discarded after cooking (for example, left in the bowl or pan), the actual fat and calorie content will be lower—typically by 30–80 kcal per serving, depending on how much oil remains unused.

Hi, my name is Janice. I'm a registered Nutritional Therapist, and I help women like you go from feeling tired, fed up, over weight, or  creaky to feeling you are living your best life.

Check out my About Me page if you want to know a bit more about me and how I can help you.