Description
My chicken marinade with Greek yogurt is the secret to a flavorful chicken that’s never dry. It’s a tried and true protein for any meal.
Prep Time: 10 min | Cook Time: 30 min | Total Time: 40 min | Course: Main Course | Cuisine: American | Keyword: Chicken, high protein, meal prep, Protein | Servings: 6
Ingredients
1.5lbschicken thighsboneless, and skinless, about 8 chicken thighs
½cupplain Greek yogurtany fat percentage
Juice of ½ a lemon
3tablespoonolive oil
1.5teaspoonsalt
3clovesgarlicpressed
½teaspoonblack pepper
1teaspoonground cumin
1teaspoonpaprika
1teaspoononion powder
¼teaspoonred pepper flakes
2tablespoonfresh parsleyfinely chopped
Instructions
- In a large 9×13″ baking dish, add chicken thighs.
- Top with greek yogurt, lemon juice, olive oil, salt, garlic, pepper, cumin, paprika, onion powder, red pepper flakes and parsley.
- Mix well to coat all the chicken (this step can also be done in a large ziploc bag or a bowl if you prefer). Arrange the coated chicken in a single layer on the bottom of the dish (try to ensure they aren’t overlapping). Cover tightly with plastic wrap, place in the fridge and allow chicken to marinate until you are ready to cook (ideally the longer the chicken has to marinate the better- up to 12 hours however even 5 minutes is better than nothing).
- When you are ready to cook, preheat the oven to 450F. Remove plastic wrap and place the dish in the oven for about 25-30 minutes (the chicken is fully cooked when the internal temperature reads 165F.)
- After 30 minutes, turn the oven to broil and broil for about 3 minutes to get the edges crispy. Allow the chicken to rest for about 5 minutes out of the oven to lock in the flavour. (it is normal for the liquid from the yogurt and chicken to be at the bottom of the pan once cooking).
Notes
If you would like to use chicken breast: start by tenderizing your chicken by gently pounding the chicken using a mallet to ensure it is all one even thickness. The recipe can then be followed exactly as written, however when cooking the cook time will need to be adjusted to cooking about 16-18 minutes.
Fresh parsley can be replaced with 1 tablespoon dried parsley
Any fat percentage of Greek yogur t will work, however please note full fat Greek yogurt will yield the best results due to the lower moisture content.
_Grill instructions:_ cook on a medium high heat grill. Grill the chicken for about 6-8 minutes per side.
_Air fryer instructions:_ Follow the marinade instructions and then use THIS recipe for the cooking!
*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don’t forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.
Nutrition
Serving: 4oz | Calories: 328kcal | Carbohydrates: 2g | Protein: 20g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 112mg | Sodium: 678mg | Potassium: 294mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 396IU | Vitamin C: 4mg | Calcium: 39mg | Iron: 1mg
