Your Recipe

Yogurt Marinated Chicken

Zutat  Menge  Kalorien 
Zitrone 130g 38kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 908g 1090kcal
Knoblauch 9g 13kcal
Joghurt, Natur, Vollmilch 245g 149kcal
Salz, koscher 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.

Nährwertangaben 
Portionsgröße  325 g | ml
Menge pro Portion  323
1350
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8g 10%
Gesättigte Fettsäuren  2.6g 13%
Natrium 918mg 40%
Gesamte Kohlenhydrate  6.6g 2%
Ballaststoffe  1g 3%
Zucker  3.7g
Protein  54g 107%
Vitamin D 0.1mcg 0%
Kalzium 98mg 8%
Eisen  1.1mg 6%
Kalium 907mg 19%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 3.707 mg 74%
Vitamin B6 1.914 mg 113%
Cobalamin [B12] 0.703 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.6 g 2%
Sugars 3.7 g 7%
Ballaststoffe  1 g 3%
Carbohydrate 3.8 g 0%
Netto-Kohlenhydrate 2.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 3.074 g 0%
Arginin 3.531 g 0%
Asparaginsäure 4.983 g 0%
Cystein 0.557 g 0%
Glutaminsäure 8 g 0%
Glycin 2.317 g 0%
Histidin 1.96 g 0%
Isoleucin 2.627 g 0%
Leucin 4.446 g 0%
Lysin 5.107 g 0%
Methionin 1.392 g 0%
Phenylalanin 2.181 g 0%
Prolin 1.877 g 0%
Serin 2.084 g 0%
Threonin 2.381 g 0%
Tryptophan 0.656 g 0%
Tyrosin 1.948 g 0%
Valin 2.827 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 97.99 mg 8%
Kupfer 0.12 mg 13%
Fluorid 7.35 mcg 0%
Eisen  1.1 mg 6%
Magnesium 74.07 mg 18%
Mangan 0.07 mg 3%
Phosphor 550.34 mg 44%
Kalium 906.99 mg 19%
Selen 53.55 mcg 97%
Natrium 918.02 mg 40%
Zink 1.95 mg 18%
andere
Nährstoff Menge  DV
Wasser 251.829 g 0%
Asche 3.05 g 0%