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Chicken Marinated in Greek Yogurt, Garlic and Herbs – Protein Rich Weight Loss Recipe

Last Updated on December 21, 2024 by Arif Chowdhury

Imagine sinking your teeth into a succulent piece of chicken, bursting with flavor and tender from hours of marinating.

That’s the magic of Greek Yogurt Herb Chicken—a dish that not only tantalizes your taste buds but also fits perfectly into a healthy eating plan. Marinated in creamy Greek yogurt, aromatic herbs, and zesty garlic, this chicken is a fantastic option for anyone looking to enjoy a nutritious meal without sacrificing taste.

Whether you grill it to perfection or bake it in the oven, this recipe is sure to become a favorite in your household. Ready to explore the benefits and make this delightful dish? Let’s dive in!

Why Choose Greek Yogurt Herb Chicken?

The Benefits of Greek Yogurt

Greek yogurt is a superstar ingredient in this recipe, and for good reason. It’s thicker and creamier than regular yogurt, packed with protein and probiotics.

One serving of Greek yogurt (about 6 ounces) can contain around 15-20 grams of protein and only about 100-120 calories. This makes it an excellent choice for weight loss; protein helps to keep you feeling full longer, reducing the likelihood of snacking between meals.

Additionally, the probiotics found in Greek yogurt promote a healthy gut, which is crucial for overall health and effective digestion.

Studies suggest that a healthy gut can support weight management by regulating appetite and metabolism.

Marinated Chicken: A Flavorful Advantage

Chicken, especially when marinated, can be incredibly flavorful and satisfying without adding excessive calories.

A 3-ounce serving of skinless, boneless chicken breast contains about 140 calories and 26 grams of protein, making it a lean source of nutrition.

Marinating chicken not only enhances its flavor but also helps tenderize the meat, allowing for a juicier bite.

The Power of Herbs and Garlic

Herbs are a wonderful way to elevate any dish, and they come with their own health benefits. Ingredients like oregano, thyme, and rosemary are high in antioxidants, which can help combat oxidative stress in the body.

Garlic, too, is more than just a flavor enhancer; it has been linked to numerous health benefits, including improved heart health and immune function.

A study in the Journal of Nutrition found that garlic can help lower cholesterol levels and reduce blood pressure, making it a heart-healthy choice.

The Recipe: Greek Yogurt Herb Chicken

Ingredients

For the Marinade:

  • 1 cup plain Greek yogurt
  • 4 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice (freshly squeezed)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 boneless, skinless chicken breasts (about 1.5 pounds)

Instructions

Step 1: Prepare the Marinade

  • Mix the Marinade: In a large bowl, combine the Greek yogurt, minced garlic, olive oil, lemon juice, oregano, thyme, paprika, salt, and black pepper. Mix until well blended.
  • Add the Chicken: Place the chicken breasts in the bowl, ensuring they are thoroughly coated with the marinade. If you have time, cover the bowl and refrigerate for at least 1 hour or up to 24 hours for maximum flavor.

Step 2: Cook the Chicken

Option 1: Grilling

  • Preheat the Grill: Preheat your grill to medium-high heat.
  • Grill the Chicken: Remove the chicken from the marinade, letting the excess drip off. Grill the chicken for about 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C). The chicken should have nice grill marks and be cooked through.

Option 2: Baking

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Bake the Chicken: Place the marinated chicken breasts on a baking sheet lined with parchment paper. Bake for about 25-30 minutes, or until the chicken is cooked through and juices run clear. You can broil for the last 2-3 minutes for a nice golden finish.

Step 3: Serve Your Dish

  • Rest the Chicken: Once cooked, let the chicken rest for about 5 minutes before slicing. This helps retain the juices.
  • Plate It Up: Serve the chicken with a side of roasted vegetables, a fresh salad, or even in a wrap. Drizzle with a bit of extra lemon juice for brightness.

Nutritional Benefits Breakdown

This Greek Yogurt Herb Chicken is not just a feast for the taste buds; it also offers several nutritional benefits:

  • High Protein Content: With the combination of Greek yogurt and chicken, you’re getting a significant protein boost, essential for muscle repair and satiety.
  • Probiotics for Gut Health: The Greek yogurt adds beneficial probiotics, which support a healthy digestive system.
  • Low-Calorie Meal: This dish is low in calories while being rich in flavor, making it perfect for anyone looking to lose weight without feeling deprived.

Tips for Making the Most of Your Chicken

  • Customize the Marinade: Feel free to add your favorite herbs or spices. Fresh herbs like parsley or dill can add a bright touch.
  • Use Leftovers Creatively: Leftover chicken can be used in salads, wraps, or grain bowls. It’s versatile and delicious in many forms!
  • Meal Prep: This recipe is perfect for meal prep. Marinate several portions and freeze them for quick meals later in the week.

Conclusion

If you’re in search of a delicious, nutritious meal that supports your weight loss goals, look no further than Greek Yogurt Herb Chicken.

Bursting with flavor and packed with protein, this dish is not only easy to prepare but also incredibly satisfying. With the added benefits of Greek yogurt and fresh herbs, you can enjoy a wholesome meal that nourishes your body and pleases your palate.

So, the next time you’re looking for something healthy and delicious, give this recipe a try. Your taste buds—and your waistline—will thank you!