Yogurt Marinated Chicken Breast

This yogurt marinated chicken breast is tender, juicy, and made with a handful of aromatic spices for an easy, delicious and healthy meal. This spiced yogurt chicken can be cooked in a frying pan, on a griddle, barbecue or in an air fryer, and served either hot or cold.

Course Dinner

Cuisine gluten free

Prep Time 10

Cook Time 10

Marinating 30

Total Time 50

Servings servings

Calories 179kcal

Author Monika Dabrowski

Equipment

Large non-stick pan or griddle pan, barbecue, air fryer
Large mixing bowl
Meat mallet or rolling pin

Ingredients

4 chicken breasts skinless, boneless
½ cup yogurt natural or Greek
1 tablespoon olive oil
1 teaspoon ground cumin, coriander, hot or sweet paprika each
⅔ teaspoon fine sea salt, onion granules, garlic granules each

US Customary - Metric

Instructions

Prepare marinade: In a large bowl combine the yogurt, oil, spices and salt. Stir until the mixture is smooth and set aside.
Prepare chicken: Cut each chicken breast lengthwise into 2-3 pieces (I cut mine into 2). Place between 2 pieces of parchment paper or saran wrap/cling film. Using a mallet or rolling pin gently pound the thicker sections of the chicken until they more or less match the thickness of the thinner pieces (approx. ½ inch).
TIP: If using chicken tenders there is no need to pound the meat.
Marinate chicken: One by one place the chicken pieces in the marinade ensuring each is thoroughly coated in the mixture. Cover and refrigerate for 30 minutes up to 12 hours.
Cook chicken: Heat a large non-stick pan then add the chicken pieces (do not scrape the marinade off) and cook over a low/medium heat for about 5 minutes until lightly caramelized (do not add any fat to the pan). Turn the chicken pieces over and cook for another 5 minutes or so until caramelized and cooked through. Remove from the pan and cook the next batch.
TIPS: If the chicken starts to brown too quickly lower the heat. Do not overcrowd the pan. Keep the cooked chicken covered while you wait for the remaining pieces to cook. If using chicken tenders increase the heat a little and reduce cooking time.

Notes

Pat each chicken breast with a paper towel to remove excess moisture before cutting and marinating.

Leave the chicken in the marinade for a minimum of 30 minutes (up to overnight).

Do not scrape the marinade off before cooking the meat. It's where the flavour is.

It is important to cook the chicken in a non-stick frying pan so the flavoured yogurt coating stays on the chicken rather than in the pan.

Cook the chicken over a low-medium heat to give it enough time to cook through. Cook in batches to avoid overcrowding the pan.

Do not cover the chicken as it cooks.

Be careful not to overcook the meat. Remove from the pan/barbecue as soon as the juices are clear. Even marinated, tenderized chicken breast can end up being tough if cooked for too long.

Best served hot or cold. Leftover yogurt marinated chicken breasts can be refrigerated, covered, for up to 3 days.

Freezing: Once cooled completely freeze the chicken in an airtight container for up to 3 months. I do not recommend freezing marinated uncooked chicken.

Nutrition