Your Recipe

Yogurt Marinated Chicken

Składnik Ilość Kalorie
Cytryna 130g 38kcal
Kurczak brojler, surowy, tylko mięso, pierś bez kości 908g 1090kcal
Czosnek 9g 13kcal
Jogurt, naturalny, pełne mleko 245g 149kcal
Sól koszerna 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.

dane odżywcze
Wielkość porcji 325 g | ml
Ilość na porcję 323
1350
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 8g 10%
Tłuszcz nasycony 2.6g 13%
Sód 918mg 40%
Węglowodany ogółem 6.6g 2%
Błonnik 1g 3%
Cukier 3.7g
Białko 54g 107%
Witamina D 0.1mcg 0%
Wapń 98mg 8%
Żelazo 1.1mg 6%
Potas 907mg 19%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 37.293 mcg 4%
Tiamina [B1] 0.249 mg 21%
Ryboflawina [B2] 0.498 mg 38%
Niacyna [B3] 21.886 mg 137%
Kwas pantotenowy [B5] 3.707 mg 74%
Witamina B6 1.914 mg 113%
Kobalamina [B12] 0.703 mcg 0%
Kwas foliowy [B9] 28.36 mcg 0%
Witamina C 18.233 mg 20%
Witamina D 0.061 mcg 0%
Witamina E 1.359 mg 9%
Witamina K 19.229 mcg 16%
Betaina 15.89 mg 0%
Cholina 197.857 mg 36%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 6.6 g 2%
Sugars 3.7 g 7%
Błonnik 1 g 3%
Carbohydrate 3.8 g 0%
Węglowodany netto 2.9g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 3.074 g 0%
Arginina 3.531 g 0%
kwas asparaginowy 4.983 g 0%
Cysteina 0.557 g 0%
Kwas glutaminowy 8 g 0%
Glicyna 2.317 g 0%
Histydyna 1.96 g 0%
Izoleucyna 2.627 g 0%
Leucyna 4.446 g 0%
Lizyna 5.107 g 0%
Metionina 1.392 g 0%
Alanina 2.181 g 0%
Prolina 1.877 g 0%
Seryna 2.084 g 0%
Treonina 2.381 g 0%
Tryptofan 0.656 g 0%
Tyrozyna 1.948 g 0%
Walina 2.827 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 97.99 mg 8%
Miedź 0.12 mg 13%
Fluor 7.35 mcg 0%
Żelazo 1.1 mg 6%
Magnez 74.07 mg 18%
Mangan 0.07 mg 3%
Fosfor 550.34 mg 44%
Potas 906.99 mg 19%
Selen 53.55 mcg 97%
Sód 918.02 mg 40%
Cynk 1.95 mg 18%
inne
składnik odżywczy Ilość DV
Woda 251.829 g 0%
Popiół 3.05 g 0%