Easy Low Fat Chicken Souvlaki: A Taste of the Mediterranean

I can almost feel the warm Greek sun on my skin, hear the gentle lapping of waves, and smell the intoxicating aroma of grilling meat when I think of souvlaki. One summer, backpacking through the islands, I lived on these flavorful skewers. Each taverna had its own secret marinade, but the essence was always the same: simple, fresh ingredients transforming humble chicken into a taste of pure joy. This recipe is my attempt to capture that magic – a healthy, low-fat version that brings the taste of the Aegean to my own backyard, no matter the season.

Recipe Overview

• Prep Time: 10 minutes (plus marinating time)
• Cook Time: 8-12 minutes
• Total Time: 4 hours 20 minutes (includes minimum marinating time)
• Servings: 4
• Dietary Type: Low Fat

Ingredients

• 1 cup 1% fat buttermilk
• 2 tablespoons liquid honey
• 1 teaspoon salt
• ¼ teaspoon pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 4 cloves garlic, minced
• 4 boneless, skinless chicken breast halves

Equipment Needed

• Mixing bowl
• Whisk
• Resealable plastic bag or container
• Grill or broiler

Instructions

1. In a mixing bowl, stir together the buttermilk, honey, salt, pepper, oregano, basil, and minced garlic until well combined. This is your marinade!
2. Place the chicken breasts in a resealable plastic bag or a container with a lid.
3. Pour the buttermilk mixture over the chicken breasts, ensuring they are fully coated.
4. Seal the bag or container and marinate in the refrigerator for at least 4 hours, or up to 8 hours. The longer it marinates, the more flavorful and tender the chicken will become. Don’t exceed 8 hours, as the buttermilk’s acidity can start to break down the chicken too much, affecting the texture.
5. If grilling: Preheat your grill to medium-low heat. Remove the chicken from the marinade and discard the marinade. Place the chicken breasts on the grill and cook for approximately 6-8 minutes per side, or until cooked through and no longer pink inside. The internal temperature should reach 165°F (74°C).
6. If broiling: Preheat your broiler. Place the chicken breasts on a baking sheet lined with foil. Broil for approximately 4-6 minutes per side, keeping a close eye on them to prevent burning. Again, ensure the internal temperature reaches 165°F (74°C). Use a meat thermometer for accuracy.
7. Once cooked, remove the chicken from the grill or oven and let it rest for a few minutes before serving. This allows the juices to redistribute, resulting in a more tender and flavorful souvlaki.

Expert Tips & Tricks

• Pounding the chicken breasts: For even faster and more even cooking, consider pounding the chicken breasts to an even thickness before marinating. Place each breast between two sheets of plastic wrap and gently pound with a meat mallet or rolling pin.
• Thread onto skewers: While this recipe doesn’t explicitly call for skewers, you can easily cut the marinated chicken into 1-inch cubes and thread them onto skewers before grilling or broiling. This makes for a more traditional souvlaki presentation and easier eating. If using wooden skewers, be sure to soak them in water for at least 30 minutes before grilling to prevent them from burning.
• Add a touch of lemon: While the original recipe removed lemon, a squeeze of fresh lemon juice over the cooked chicken adds a bright, zesty flavor that complements the other herbs and spices beautifully.
• Don’t overcrowd the grill or broiler: Give the chicken enough space to cook properly. Overcrowding will lower the temperature and cause the chicken to steam instead of sear, resulting in a less desirable texture. Cook in batches if necessary.
• Marinade safety: Never reuse the marinade after it has been in contact with raw chicken. Always discard it to prevent the risk of foodborne illness.

Serving & Storage Suggestions

Serve your low-fat chicken souvlaki hot off the grill or broiler. It’s delicious served with a variety of sides, such as:

• Greek salad: A classic combination of tomatoes, cucumbers, onions, olives, and feta cheese.
• Pita bread: Warm pita bread is perfect for wrapping the souvlaki along with your favorite toppings.
• Tzatziki sauce: A cool and refreshing yogurt-based sauce with cucumber, garlic, and dill.
• Rice pilaf: A simple rice pilaf is a great accompaniment to the flavorful chicken.
• Roasted vegetables: Bell peppers, zucchini, and eggplant are all delicious roasted vegetables that pair well with souvlaki.

Storage: Leftover chicken souvlaki can be stored in an airtight container in the refrigerator for up to 3-4 days.

Reheating: To reheat, you can microwave the chicken for a minute or two, or heat it in a skillet over medium heat until warmed through. For best results, consider adding a splash of water or broth to the skillet to prevent the chicken from drying out. You can also reheat it in the oven at 350°F (175°C) for about 10-15 minutes.

Nutritional Information

Here’s an approximate nutritional breakdown per serving:

Nutrient	Amount per Serving	% Daily Value
Calories	197 kcal	–
Fat	3.6 g	5%
Saturated Fat	1 g	5%
Cholesterol	78 mg	25%
Sodium	784 mg	32%
Carbohydrates	12.9 g	4%
Fiber	0.3 g	1%
Sugars	11.6 g	–
Protein	27.4 g	54%

Note: Nutritional information is an estimate and may vary based on specific ingredients and preparation methods.

Variations & Substitutions

• Spice it up: Add a pinch of red pepper flakes to the marinade for a little heat.
• Herb variations: Experiment with different herbs like rosemary, thyme, or marjoram.
• Vinegar marinade: Substitute some of the buttermilk with red wine vinegar for a tangier flavor.
• Make it vegetarian: Use firm tofu or halloumi cheese instead of chicken. Marinate and grill or broil as directed.
• Lemon-Herb Marinade: Use lemon juice and zest as the recipe originally called for. Some find it adds an extra level of brightness.

FAQs (Frequently Asked Questions)

Q: Can I use chicken thighs instead of chicken breasts?
A: Yes, you can use boneless, skinless chicken thighs. They will be more moist and flavorful, but slightly higher in fat. Adjust cooking time as needed to ensure they are cooked through.

Q: Can I marinate the chicken overnight?
A: While you can marinate the chicken for longer than 4 hours, it’s not recommended to marinate it for more than 8 hours, as the acidity in the buttermilk can break down the chicken fibers and make it mushy.

Q: What if I don’t have buttermilk?
A: You can make a buttermilk substitute by adding 1 tablespoon of lemon juice or white vinegar to 1 cup of regular milk. Let it sit for 5 minutes to curdle slightly before using.

Q: How do I know when the chicken is cooked through?
A: The best way to check doneness is to use a meat thermometer. Insert it into the thickest part of the chicken breast, and it should register 165°F (74°C).

Q: Can I freeze the marinated chicken?
A: Yes, you can freeze the chicken in the marinade for up to 2-3 months. Thaw it completely in the refrigerator before cooking.

Final Thoughts

This Easy Low Fat Chicken Souvlaki recipe is a testament to the fact that healthy eating doesn’t have to mean sacrificing flavor. With its simple ingredients, easy preparation, and delicious Mediterranean flavors, it’s a dish that you’ll want to make again and again. So, fire up the grill (or preheat your broiler), gather your ingredients, and get ready to transport yourself to the sunny shores of Greece with every delicious bite. I encourage you to try it out and let me know what you think! Perhaps pair it with a crisp Greek white wine for the full experience. Kali Orexi!