Yogurt-Marinated Grilled Chicken Breasts
In short: Chicken breasts soaked in garlicky lemon yogurt turn tender and juicy on the grill. A simple marinade that suits lean meat best. It takes about 22 min in total and makes 4 servings.
- Prep
- 10 min
- Cook
- 12 min
- Resting
- 2 h
- Total
- 22 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 280 kcal
Yogurt is one of the best marinades for lean chicken breast. Its mild acidity tenderizes the meat gently without turning it mushy, and the thin coating browns beautifully over fire. Garlic, lemon, cumin and paprika flavor it, with no special ingredients needed. Marinate in the morning and grill when you get home. Slice the chicken for salads and wraps, or serve it whole with a quick cucumber salad.
Instructions
- Slice each breast in half horizontally for even, thinner pieces, or pound them to 2 cm (3/4 inch) thick.
- Mix the yogurt, lemon juice, oil, garlic, cumin, paprika, salt and pepper in a large bowl.
- Add the chicken to the yogurt, turn to coat and cover. Marinate in the fridge for 2 to 12 hours.
- Heat a grill or grill pan to medium-high and oil the grates. Lift the chicken out, scraping off most of the yogurt so it does not burn.
- Grill for 4 to 5 minutes per side, until nicely marked and the thickest piece reads 74°C (165°F).
- Rest for 5 minutes, then serve with lemon wedges and parsley.
Tips
- A thin coat of yogurt chars quickly. Scrape off the excess and keep the grill at medium-high rather than as hot as it goes.
- Full-fat yogurt gives the best coating. Greek-style yogurt works too, but thin it with a spoonful of water.
Questions and answers
How long should chicken marinate in yogurt?
At least 2 hours for flavor, and up to 12 hours for the most tender texture. Beyond 24 hours the meat can turn soft.
Can I cook yogurt chicken in a pan or oven?
Yes. Pan-fry over medium-high heat for 4 to 5 minutes per side, or bake at 220°C (425°F) for 15 to 18 minutes, until 74°C (165°F).
What goes well with yogurt-marinated chicken?
Rice, flatbread, a tomato and cucumber salad, or grilled vegetables. A spoonful of fresh yogurt sauce on the side also works.
How long does it take to make Yogurt-Marinated Grilled Chicken Breasts?
About 22 min in total: 10 min of preparation and 12 min of cooking.
How many calories are in Yogurt-Marinated Grilled Chicken Breasts?
About 280 kcal per serving, with 41 g of protein, 4 g of carbohydrates and 12 g of fat. These values are estimates.
Nutrition per serving
| Calories | 280 kcal |
|---|---|
| Protein | 41 g |
| Carbohydrates | 4 g |
| Fat | 12 g |
| Fiber | 0 g |
| Sugar | 3 g |
| Sodium | 800 mg |
Estimated values, calculated from the ingredients.
