Your Recipe

Yogurt Marinated Chicken

Složka Množství Kalorie
Citrón 130g 38kcal
Kuřecí brojler, syrové maso, vykostěná prsa 908g 1090kcal
Česnek 9g 13kcal
Jogurt bílý, plnotučný 245g 149kcal
Sůl 8g 0kcal

Recipe Instructions:

INGREDIENTS

2 medium lemons, limes, or oranges
1 cup plain whole-milk yogurt
3 cloves garlic, minced
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
2 pounds boneless, skinless chicken breasts or thighs

INSTRUCTIONS
If using chicken breasts, pound thin first. (There is no need to pound chicken thighs.) To do so, place 2 chicken breasts in a gallon-sized zip-top bag. Use the flat side of a meat mallet or a rolling pin to pound to 1/2-inch thickness. Transfer the chicken to a plate and repeat with the remaining breasts. Make sure your zip-top bag does not have any holes in it from pounding the chicken breasts. If it does, continue with a new bag; otherwise, make the marinade in the same bag.
Cut 1 of the citrus fruits into 1/2-inch-thick slices and refrigerate until ready to grill. Finely grate the zest of the remaining citrus fruit and add to the bag. Slice the fruit in half and squeeze the juice into the bag. Add the yogurt, garlic, salt, and pepper and stir to combine.
Add the chicken breasts or thighs, seal the bag, and massage to coat the chicken with the marinade. Place the bag on a baking sheet so that the chicken sits flat in a single layer in the bag. Refrigerate for at least 30 minutes or overnight.
When ready to cook, remove the chicken from the refrigerator. Prepare an outdoor grill for high, direct heat. Once hot, scrape the grill grates if needed to remove any lingering grit or debris.
Using tongs, remove the chicken from the marinade and place on the grill in a single layer. Cover and grill undisturbed until grill marks appear and the chicken does not stick to the grill, about 4 minutes. If it sticks, continue to cook another minute until it releases easily. Flip and cook the second side until grill marks appear and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 5 minutes more. Meanwhile, place the reserved citrus slices on the grill and cook until grill marks appear, about 3 minutes per side.
Transfer the chicken and citrus slices to a clean cutting board. Let rest 5 minutes before slicing the chicken and serving with the citrus.

nutriční údaje
Velikost porce 325 g | ml
Množství na porci 323
1350
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8g 10%
Nasycené tuky 2.6g 13%
Sodík 918mg 40%
Sacharidy celkem 6.6g 2%
Vláknina 1g 3%
Cukr 3.7g
Bílkoviny 54g 107%
Vitamin D 0.1mcg 0%
Vápník 98mg 8%
Železo 1.1mg 6%
Draslík 907mg 19%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 37.293 mcg 4%
Thiamin [B1] 0.249 mg 21%
Riboflavin [B2] 0.498 mg 38%
Niacin [B3] 21.886 mg 137%
Kyselina pantotenová [B5] 3.707 mg 74%
Vitamin B6 1.914 mg 113%
Kobalamin [B12] 0.703 mcg 0%
Floát [B9] 28.36 mcg 0%
Vitamin C 18.233 mg 20%
Vitamin D 0.061 mcg 0%
Vitamin E 1.359 mg 9%
Vitamin K 19.229 mcg 16%
Betain 15.89 mg 0%
Cholin 197.857 mg 36%
Carbohydrates
živina Množství DV
Sacharidy celkem 6.6 g 2%
Sugars 3.7 g 7%
Vláknina 1 g 3%
Carbohydrate 3.8 g 0%
Čisté sacharidy 2.9g
aminokyseliny
živina Množství DV
Alanin 3.074 g 0%
Arginin 3.531 g 0%
Kyselina asparagová 4.983 g 0%
Cystein 0.557 g 0%
kyselina glutamová 8 g 0%
Glycin 2.317 g 0%
Histidin 1.96 g 0%
Izoleucin 2.627 g 0%
Leucin 4.446 g 0%
Lysin 5.107 g 0%
Metionin 1.392 g 0%
Fenylalanin 2.181 g 0%
Prolin 1.877 g 0%
Serin 2.084 g 0%
Treonin 2.381 g 0%
Tryptofan 0.656 g 0%
Tyrosin 1.948 g 0%
Valin 2.827 g 0%
Minerály
živina Množství DV
Vápník 97.99 mg 8%
Měď 0.12 mg 13%
Fluorid 7.35 mcg 0%
Železo 1.1 mg 6%
Hořčík 74.07 mg 18%
Mangan 0.07 mg 3%
Fosfor 550.34 mg 44%
Draslík 906.99 mg 19%
Selen 53.55 mcg 97%
Sodík 918.02 mg 40%
Zinek 1.95 mg 18%
další
živina Množství DV
Voda 251.829 g 0%
Popel 3.05 g 0%