LEAN KETO RECIPE · THE UNWIND

Juicy Chicken Breast with Courgettes and Creamy Cucumber Salad

Name: Juicy Chicken Breast with Courgettes and Creamy Cucumber Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Cuisine: Mediterranean
Ingredients: 180 g skinless, boneless chicken breast; 120 g courgette with skin; 8 g extra virgin olive oil; 0.5 g sweet paprika; 0.3 g black pepper; 1.5 g salt; 80 g cucumber with skin; 60 g full-fat Greek yoghurt; 5 g lemon juice; 2 g fresh dill

Golden pan-seared chicken breast, warm courgettes and a chilled cucumber salad with Greek yoghurt and dill make a fresh, high-protein lean keto meal.

Pia RavterRecipe and method development

Aleksander Göntér, MDAbdominal surgery specialist · expert review

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~8 gnet carbs

Recipe for one

Recipe at a glance

Preparation15 min

Cooking15 min

Servings1

Difficultyeasy

01
Even out the thickness

Gently pound the chicken breast to 1.5–2 cm.
02
Dry the cucumber

Lightly salt it, then squeeze or pat it dry.
03
Cook the chicken

Cook it to at least 74°C in the thickest part.
04
Finish the meal

Sauté the courgettes and mix the chilled cucumber salad.

UNWIND EATS · GOOD TO KNOW

Lightly salting thinly sliced cucumber for a few minutes and then drying it draws out some of its water. This keeps the yoghurt dressing thick and makes the dill and lemon taste more pronounced.[4]

Step by step

Method

1

Even out the thickness

Take the chicken breast out of the refrigerator 15 minutes before cooking and pat it thoroughly dry. Place it between two sheets of baking paper and gently pound it with the smooth side of a meat mallet to an even thickness of 1.5–2 cm.
2

Season the chicken

Rub the meat with 4 g olive oil and season with 0.25 g paprika, 0.15 g black pepper and 0.6 g salt.
3

Prepare the cucumber

Cut the cucumber into very thin rounds or ribbons, toss with 0.3 g salt and leave for 5–10 minutes. Gently squeeze or pat it thoroughly dry.
4

Cook the chicken

Heat a heavy-based frying pan over medium-high heat for 2 minutes. Cook the chicken without moving for 3–4 minutes. Turn, reduce the heat to medium and cook for another 4–6 minutes. Check the thickest part; the meat must reach at least 74°C.[2] Transfer to a plate and rest for 5 minutes.
5

Sauté the courgettes

Cut the courgette into 1 cm-thick half-moons. Add the remaining 4 g olive oil to the same pan and arrange the courgette in a single layer. Season with 0.4 g salt and cook over medium-high heat for 5–7 minutes. Add 0.1 g black pepper at the end.
6

Mix the salad

Combine 60 g Greek yoghurt, 5 g lemon juice, 1.5 g dill, the remaining 0.25 g paprika and 0.2 g salt. Gently fold in the dried cucumber.
7

Serve

Slice the chicken across the grain and serve with the hot courgettes and chilled cucumber salad. Sprinkle with the remaining 0.5 g dill.

The role of the ingredients

Why these ingredients work

Chicken breast

Chicken breast is a lean source of protein. Even thickness and measuring the internal temperature allow it to cook safely without drying out unnecessarily.[1][2]

◇

Courgettes and olive oil

Courgettes add a warm vegetable component and volume with little energy. Precisely measured oil helps browning and carries the paprika and pepper aromas.[1]

✦

Cucumber, yoghurt, lemon and dill

Chilled cucumber contrasts with the warm chicken. Greek yoghurt adds creaminess and protein, lemon adds acidity, and dill provides a fresh herbal aroma. Draining the cucumber keeps the dressing thick.[1][4]

Adapt the recipe

Substitutions and tips

Replace sweet paprika with the same amount of smoked paprika or add a little grated lemon zest.
Replace some dill with mint or chives.
Use low-fat Greek yoghurt with no added sugar; check the label, as carbohydrate content varies.
For a creamier salad, add another 20 g full-fat Greek yoghurt. The meal would contain ~401 kcal, ~50 g protein, ~17 g fat, ~11 g carbs and ~9 g net carbs.
Cook the chicken and courgettes on separate areas of a baking tray at 220°C. Check the courgettes after 12 minutes and cook the chicken to 74°C in the centre.

Good to know

Frequently asked questions

How should I store the prepared meal?

Refrigerate the chicken and courgettes in a covered container within two hours and use them within 3–4 days. Store the cucumber salad separately and use it within 24 hours for the best texture.[3]

Can I freeze the meal?

Cooked chicken can be frozen for 3–4 months. Courgettes soften after thawing, while the yoghurt cucumber salad is not suitable for freezing.[3]

Is this recipe keto?

Yes. The base serving contains 9.98 g total carbs and 8.08 g net carbs, remaining within the limits before rounding.

Can I prepare the meal in advance?

You can pound and season the chicken in advance and slice the courgette. Mix the yoghurt dressing the day before, but fold in the cucumber just before the meal.

How should I reheat it?

Gently reheat the chicken and courgettes, covered, with a tablespoon of water. Leftovers should reach 74°C in the centre. Add the cucumber salad cold.[2][3]

Sources, methodology and limitations

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