(Almost) hands free dinner: Chicken with a yogurt and mint marinade
(Almost) hands free dinner: Chicken with a yogurt and mint marinade
by Served_With_Rice
2 Comments
Served_With_Rice
Yogurt is great as a marinade! The acidity tenderises meat. The proteins and sugars in it also contribute to the browning of whatever it coats. Not only that, its viscosity makes it great for holding flavouring agents close to the meat – like a mayo marinade, but without as many calories.
Here’s one version of a low effort, high reward template for meal prep friendly yogurt chicken with rice. By lining the baking sheet with foil, there’s almost zero cleanup. And since both the rice cooker and the oven are set-and-forget, you have your hands free to make the vegetables while your protein and your carbs are cooking.
For variations, try substituting mint for other herbs of choice (rosemary, anyone?), adding garam masala, or using fermented condiments like gochujang or miso.
* Chicken thighs: 1000g Boneless, skin on thighs have always been, and will likely continue to be, my favourite protein to meal prep with. The cost and ease of preparation is hard to beat, and the extra fat content makes it so forgiving to cook compared to white meat. * Plain yogurt: Just enough to lightly coat the chicken. Start with half a teaspoon and go from there. Remember you can always add more. * Seasonings: to taste About 3 teaspoons of salt Pepper Finely minced garlic Fresh or dried mint leaves * Vegetables: 1200g Always eat your veggies! I had lettuce, but use whatever.
**Instructions**
1. Marinade chicken the night before cooking. 2. Preheat oven. Make rice. 3. Lay chicken out on foil- and baking paper-lined sheet pans. Bake at 180C/360F for about 20 minutes, flipping halfway. 4. Wash and cook vegetables. 5. Assemble and serve.
2 Comments
Yogurt is great as a marinade! The acidity tenderises meat. The proteins and sugars in it also contribute to the browning of whatever it coats. Not only that, its viscosity makes it great for holding flavouring agents close to the meat – like a mayo marinade, but without as many calories.
Here’s one version of a low effort, high reward template for meal prep friendly yogurt chicken with rice. By lining the baking sheet with foil, there’s almost zero cleanup. And since both the rice cooker and the oven are set-and-forget, you have your hands free to make the vegetables while your protein and your carbs are cooking.
For variations, try substituting mint for other herbs of choice (rosemary, anyone?), adding garam masala, or using fermented condiments like gochujang or miso.
Full recipe: [https://servedwithrice.com/yogurt-mint-chicken/](https://servedwithrice.com/yogurt-mint-chicken/)
**Ingredients**: served 6.
* Chicken thighs: 1000g
Boneless, skin on thighs have always been, and will likely continue to be, my favourite protein to meal prep with. The cost and ease of preparation is hard to beat, and the extra fat content makes it so forgiving to cook compared to white meat.
* Plain yogurt: Just enough to lightly coat the chicken.
Start with half a teaspoon and go from there. Remember you can always add more.
* Seasonings: to taste
About 3 teaspoons of salt
Pepper
Finely minced garlic
Fresh or dried mint leaves
* Vegetables: 1200g
Always eat your veggies! I had lettuce, but use whatever.
**Instructions**
1. Marinade chicken the night before cooking.
2. Preheat oven. Make rice.
3. Lay chicken out on foil- and baking paper-lined sheet pans. Bake at 180C/360F for about 20 minutes, flipping halfway.
4. Wash and cook vegetables.
5. Assemble and serve.
Enjoy!
I wouldn’t call the amount a meal