🍗🥗 GRILLED CHICKEN WITH GARLIC YOGURT SAUCE & RICE – FULL RECIPE (ENGLISH)

👀 What you’re looking at

A clean, high-protein plate:
juicy grilled chicken + fluffy rice + fresh salad + creamy garlic yogurt sauce

👉 Simple but hits hard

🧾 Ingredients (2 servings)

🍗 Chicken

• 2 chicken breasts
• 2 tbsp olive oil
• 2 cloves garlic (minced)
• 1 tsp paprika
• 1 tsp dried oregano
• Salt & black pepper
• 1 tbsp lemon juice

🍚 Rice

• 1 cup jasmine or basmati rice
• 2 cups water
• Pinch of salt
• Optional: chopped parsley

🥒 Salad

• 1 cup cucumber (sliced)
• 1 cup cherry tomatoes (halved)
• Mixed greens
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt

🥣 Garlic Yogurt Sauce

• 1 cup Greek yogurt
• 1–2 cloves garlic (grated)
• 1 tbsp lemon juice
• 1 tbsp olive oil
• Salt & pepper
• Optional: dill or parsley

🔥 Instructions

1. Marinate chicken

• Mix oil, garlic, spices, lemon
• Coat chicken and rest 20–30 mins

👉 Longer = more flavor

2. Cook rice

• Rinse rice
• Cook with water + salt (15 mins)
• Fluff + add herbs

3. Grill chicken

• Heat pan or grill (medium-high)
• Cook 5–6 mins each side
• Rest 5 mins → slice

👉 Don’t cut immediately (juices will escape)

4. Make yogurt sauce

• Mix everything until smooth
• Chill for 10 mins

👉 Taste: should be tangy + garlicky

5. Salad

• Toss all ingredients together

6. Assemble

• Plate rice
• Add sliced chicken
• Spoon yogurt sauce over
• Add salad on the side

💥 Pro Tips

• Slight char on chicken = better flavor
• Use Greek yogurt for thick sauce
• Add cucumber to sauce for tzatziki vibe
• Sprinkle fresh herbs at the end

⚡ Flavor profile

• Chicken: smoky, juicy
• Sauce: creamy, tangy, garlicky
• Salad: fresh, crunchy
• Rice: soft, neutral

👉 Balanced meal, not heavy

🔥 Estimated Calories

👉 ~500–700 kcal per serving

🎯 Final vibe

This is basically:
“healthy meal but still tastes like restaurant food”