Food & Drink

YOGURT MARINATED CHICKEN

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My kitchen has been awash in yogurt, making it one of my favorite ingredients. Although it is more common for yogurt in the U.S. to be served as a sweet treat, yogurt can also be used in savory dishes like this Yogurt Marinated Chicken. This tasty chicken can be prepared in many ways. It’s tangy, garlicky and full of warm spices. This is one of my favorite chicken marinades.

WHY YOGURT IS A GREAT MARINADE

Yogurt is a great way to give the chicken a unique, tangy flavor. It also helps keep the chicken moist during cooking. Yogurt marinades are often used in Middle Eastern dishes, such as this recipe for Shak-Tawook, which I got from Yumna at Feelgoodfoodie.net.

WHAT KIND OF Yogurt SHOULD I USE

Plain flavored yogurt should not be sweetened or flavored. Regular yogurt is better than Greek-style because Greek yogurt is thicker and dryer and won’t coat chicken. This can be avoided by thinning the yogurt with water, broth, milk or other liquids, but regular yogurt is best. It is also important to ensure that your yogurt contains some fat. This will allow the marinade to carry the fat-soluble flavors. You can reduce the fat to at least 2% if you need it.

Can I use chicken thighs?

This recipe can also be made with boneless, skinless chicken legs. Chicken thighs are already thin and can be cooked quickly, so you won’t need to cut the thighs into smaller pieces as I did with the chicken breasts.

YOGURT-MARINATED CHICKEN GRILLED

Yes! Grilling yogurt marinated chicken is possible! You can grill the chicken in the same way as chicken marinated using any other mix. Grilling will give you a wonderful browning of the meat. An indoor, countertop-style grill can also be used, such as a George Foreman.

HOW TO SERVE YOGURT-MARINATED CHICKEN

This chicken is delicious in many dishes. You can add it to bowl meals (pictured with Spinach, Rice Feta and tomato), or you can use it as a topping to a fresh green salad or Summer Vegetable Pasta Salad. You can also serve it with a few sides to make it your main meal. This would be great with marinated white beansSimple Sauteed vegetables, a super-fresh cucumber salad, and perhaps some Hummus.

YOGURT MARINATED CHICKEN

This Yogurt Marinated Chicken is full of warm spices. It can be served in many different ways.

Prep time: 10 minutes

Cooking Time: 15 minutes

Marinate Time: 30 minutes

INGREDIENTS

  • 1 cup plain yogurt (0.34)
  • 2 cloves minced garlic ($0.16)
  • 1 Tbsp of lemon juice ($0.05).
  • 1/2 teaspoon cinnamon ($0.05).
  • 1/2 tsp dried Oregano ($0.05).
  • 1/2 tsp salt ($0.02)
  • 1/4 tsp ground nutmeg ($0.02)
  • 1/4 tsp ground garlic ($0.02)
  • 2 breasts of boneless, skinless chicken breasts (approximately 1.3 lbs. )* ($6.54)
  • 1 Tbsp of cooking oil ($0.04)

INSTRUCTIONS

  • In a bowl, combine the yogurt, minced garlic and lemon juice with the cinnamon, oregano salt, nutmeg and cloves.
  • To ensure that the chicken breasts cook evenly and quickly in the skillet, cut them into two smaller pieces. If you find it difficult to slice the chicken breasts, you can wrap them in plastic. Then use a rolling pin/mallet to pound the breasts into an even thickness (1/2-3/4 inches thick). Finally, cut the breasts into two smaller pieces.
  • The yogurt marinade should be poured over the chicken. You can coat the entire chicken with yogurt. Then, let it rest in the refrigerator for up to 24 hours.
  • Heat 1/2 Tbsp of cooking oil in a large skillet on medium heat. When the skillet is hot, add two pieces to each chicken breast and cook until golden brown. Transfer the chicken to a cutting board. Repeat with the remaining cooking oil and the second piece of chicken.
  • Allow the chicken to rest for 5 minutes before slicing and serving!

NOTES

*You can buy thin-cut chicken breasts or tenders or chicken thighs. This will save you the effort of cutting or pounding the breasts (step 2).

NUTRITION

Serving Size: 1 Serving Calories: 229.5 Kcal Carbohydrates are 2.65 G Protein: 34.35 G Fat: 8.38g Sodium is 375.13mg Fiber: 0.35g

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