an easy dinner with less fat

good evening!

I suppose that most of us have eaten already .. but how many of us have eaten a dinner not full of butter or grease? I got this idea today at work (thank you Tosh!) about a less-fat-in-your-body-dinner! Here is what i did!:

A wonderful salad with tomatoes, cucumber, lettuce and red peppers, olive oil and balsamic for dressing, 1 hard boiled egg and Parmesan.  I add olives that I love and onions of course, red are the best; is it like this Christine? Now if you don't like red peppers or tomatoes (I know 2 girls that Don't) replace them with broccoli, spinach and radish, or even crispy corn  for example...



For the main course; chicken fillet with a special yoghurt sauce instead of cream sauce...  a favorite in my home!

You will need:

2  boneless chicken breasts, or for amazing taste chicken legs with the bone .
ground oregano
1 can or small bottle of beer
2-4 gloves of garlic grounded
1 teaspoon of honey
2 tablespoons of olive oil
fresh lemon juice of 1 lemon
salt and pepper to taste
1 thin slice of lemon (without the skin) on each of the legs/breasts


Wash well the chicken (and afterwords clean with hot water and soap everything and EverY-Where that the raw chicken touches. Salmonella is not a so welcomed friend I suppose).
Place the chicken legs or the chicken breast in a Pyrex baking dish. Season with salt and pepper the honey, oregano and the garlic. You can add some garlic powder or even garlic salt. I prefer the real garlic and sea salt. The easy way to peel off the garlic is to store it in the refrigerator or for "fast " access, smash it with a spoon.  Doing so releases the oil of the garlic and pushes away the skin! Put all of the ingredients in the Pyrex baking dish and pour the whole can of the beer over top [I have been preaching for years that beer keep the chicken plump and moist, without over drying, while making crispy the outside].  Put the prepared baking dish in a hot preheated oven about 400-500 until the beer evaporates and the chicken has gotten a nice "oven-tan".  A bit before the chicken is done put on each breast/leg the lemon slice (during the baking time you should turn the chicken occasionally.  You can use the broiler at the end to get faster  color and crispier the meat.  Have in mind that the beer should cover until half of the chicken breast or legs and not to cover the whole thing).

The Sauce:

1 cup of full fat or 2% yoghurt (Greek yoghurt for fuller taste, very high in protein and plain of flavors)
about 1 teaspoon fresh dill (chopped)
1/2 teaspoon mustard powder
1 teaspoon of red sweet paprika (spice)


[the yoghurt sauce gets pink because of the sweet paprika]

We mix everything together in a blender or a chopper and we add the remains of the juice that is left in the Pyrex baking dish. (it might be about 2-3 tablespoon, you don't need more than 3).

(time about 40-60 minutes)

Serve the chicken with the sauce above it (like a glaze) and the salad on the side.

kali orexi!!

Emmanuel