Hello, my dear food lovers! Chef Emma here, and today I'm bringing you a plate that's as vibrant and delicious as it is nourishing. This recipe is a burst of Mediterranean and fresh flavors, featuring perfectly seasoned, juicy grilled chicken, sweet and savory sweet potato fries, a zesty avocado salsa, and a cooling yogurt dip. It's the ultimate balanced meal that feels indulgent but is incredibly good for you!
📜 Ingredients
For the Grilled Chicken Tenders:
1.5 pounds (about 680g) boneless, skinless chicken breast tenders
2 tablespoons olive oil
1 tablespoon fresh lemon juice
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons fresh parsley, chopped (for garnish)
For the Crispy Sweet Potato Fries:
2 large sweet potatoes, peeled and cut into 1/2-inch thick fries
2 tablespoons olive oil
1 tablespoon cornstarch (optional, for extra crispiness)
1 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon black pepper
For the Fresh Avocado Salsa:
1 large ripe avocado, diced
1 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, finely diced
2 tablespoons fresh cilantro or parsley, chopped
1 tablespoon fresh lime juice
1 tablespoon olive oil
1/4 teaspoon salt
1/8 teaspoon black pepper
For the Creamy Yogurt Dip:
1 cup plain Greek yogurt (full-fat or low-fat)
1/4 cup grated cucumber, squeezed dry (optional, for tzatziki style)
1 small clove garlic, minced
1 tablespoon fresh dill or mint, chopped
1/2 tablespoon fresh lemon juice
1/4 teaspoon salt
Pinch of black pepper
📝 Instructions
- Prepare the Sweet Potato Fries: Preheat your oven to 400°F (200°C). In a large bowl, toss the sweet potato fries with olive oil, cornstarch (if using), salt, garlic powder, paprika, and black pepper until evenly coated. Spread them in a single layer on a baking sheet lined with parchment paper. Bake for 25-30 minutes, flipping halfway, until golden brown and crispy.
- Marinate the Chicken Tenders: While the fries are baking, pat the chicken tenders dry. In a medium bowl, combine the olive oil, lemon juice, garlic powder, paprika, dried oregano, cumin, salt, and black pepper. Add the chicken tenders and toss to coat thoroughly. Let them marinate for at least 15 minutes at room temperature (or up to 30 minutes in the refrigerator).
- Make the Fresh Avocado Salsa: In a separate bowl, gently combine the diced avocado, cherry tomatoes, cucumber, red onion, cilantro/parsley, lime juice, olive oil, salt, and black pepper. Stir gently to avoid mashing the avocado. Set aside.
- Prepare the Creamy Yogurt Dip: In a small bowl, whisk together the Greek yogurt, grated cucumber (if using), minced garlic, fresh dill/mint, lemon juice, salt, and black pepper until well combined. Taste and adjust seasonings if needed.
- Grill the Chicken Tenders: Heat a grill pan or outdoor grill over medium-high heat. Lightly oil the grates. Once hot, add the marinated chicken tenders and grill for 3-4 minutes per side, or until cooked through and internal temperature reaches 165°F (74°C). The chicken should have nice grill marks.
- Assemble and Serve: Divide the crispy sweet potato fries, grilled chicken tenders, and fresh avocado salsa among plates. Add a generous dollop of the creamy yogurt dip on the side. Garnish the chicken with fresh chopped parsley. Serve immediately and enjoy!
💡 Chef's Tips
- For extra tender chicken, you can pound the chicken tenders lightly to an even thickness before marinating. This helps them cook more uniformly.
- Don't overcrowd your baking sheet when making the sweet potato fries. If needed, use two sheets to ensure they crisp up beautifully instead of steaming.
- If you don't have a grill or grill pan, you can pan-fry the chicken in a lightly oiled skillet over medium-high heat until golden and cooked through.
