Yogurt Marinated Chicken with Lemon and Cilantro
Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold.
6 garlic cloves, peeled and crushed1/4 cup (60 mL) lemon zest1/4 cup (60 mL) lemon juice1 cup (250 mL) chopped cilantro leaves and stems2 cups (500 mL) Greek yogurt8 chicken thighs, skinless and boneless1/4 tsp (1 mL) salt1/2 tsp (2 mL) black pepper
In large bowl, combine garlic, lemon zest, juice, cilantro, and yogurt. Pack half the yogurt mixture in a sealable container to be used as a dip and refrigerate. Set aside remainder to use as marinade while you prepare the chicken.
On cutting board, lay sheet of parchment paper, then chicken pieces, and then cover with a second sheet of parchment paper. Using a large rolling pin or meat tenderizer, pound meat to flatten. This will ensure pieces cook evenly.
Brush marinade onto each side of each piece of chicken and layer chicken in sealable storage container suitable for transporting in your cooler. Add in any remaining marinade. Seal container and refrigerate, or place in your cooler until ready to grill. Allow chicken to marinate for at least 4 hours and no more than 24. When ready to eat, grill each chicken piece on hot grill for 3 to 5 minutes per side, or until meat releases easily from grill. Discard any excess marinade. Serve with reserved yogurt dip.
calories361protein50 g total fat17 g sat. fat2 gtotal carbohydrates 8 g sugar5 g fibre1 gsodium190 mg
Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.