Quick Yogurt Marinade for Chicken
Mix up this yogurt chicken marinade in minutes with plain Greek yogurt, grated onion and garlic, ground spices, and plenty of fresh lime juice and zest. This tangy marinade is an excellent way to season and tenderize any of your favorite chicken cuts, like chicken thighs, breasts, or drumsticks before they are baked or grilled.
Ingredients
- 2 pounds boneless, skinless chicken about 4 medium breasts or 6 thighs
Yogurt marinade
- ¾ cup unsweetened plain yogurt any variety (Greek, whole milk, or low fat)
- ½ cup grated onion about ½ an onion
- Grated zest of 1 lime
- 2 tablespoons fresh lime juice
- 2 garlic cloves grated or crushed in a garlic press
- 2 teaspoons ground cumin
- 2 teaspoons kosher salt
- ½ teaspoon cayenne pepper
- ½ teaspoon freshly ground black pepper
Instructions
- Add the chicken to a bowl or large baking dish.
- Combine all the marinade ingredients in a large bowl, whisking until smooth.
- Pour the marinade over the chicken. Turn the chicken pieces over with a fork so that the marinade coats them evenly. Cover with plastic wrap. Alternatively, add the chicken to a zip-top freezer bag along with the marinade, and squish the bag with your hands to distribute. Refrigerate 2 hours or up to 24 hours.
- When you're ready to cook, remove the chicken pieces from the marinade, shaking off and discarding any excess.
- Cook the chicken according to your preference:
Grilled chicken
- Preheat a grill to medium-high heat for direct grilling. Oil the grill racks (the yogurt tends to stick to the grates). Grill on a medium-hot grill about 5 minutes per side, until the chicken is cooked through.
Baked chicken
- Preheat the oven to broil, with the oven rack six inches from the heat source. Arrange the chicken on a rack set on top of a foil or parchment-lined sheet pan. Broil the chicken about 5-6 minutes per side, until the chicken is browned and cooked through.
Stovetop
- Heat 1-2 tablespoons oil in a large non-stick skillet over medium-high heat. Sear until golden brown, 3-4 minutes on each side. Lower the heat to medium, cover the pan and cook until the pieces are cooked through.
Notes
- Use an instant-read thermometer to check for doneness. The chicken is done when it reaches 160-165F.
- Refrigerate the marinated chicken about 2 hours (and up to 24 hours) before grilling, baking or cooking on the stovetop.
- Slice the cooked chicken and serve with spiced cucumber salad and creamy coconut rice.
Nutrition
Calories: 230kcalCarbohydrates: 4gProtein: 40gFat: 5gSodium: 1085mgFiber: 1gSugar: 2g
