Elevate your chicken dinner with this easy and flavorful Yogurt Marinated Mint Chicken Breasts recipe. The tender chicken is marinated in a fragrant blend of yogurt, oregano, cumin, garlic, and mint, making it a perfect keto-friendly meal.
Ingredients:
- Chicken breasts
- Mint stems
- Olive oil
MARINADE:
- Yogurt
- Crushed oregano
- Cumin powder
- Garlic paste
- Salt
Making The Yogurt Mint Chicken Breasts
To begin, gather 10-12 mint stems and remove the leaves from the stems. You should end up with approximately 1/2 cup of packed mint leaves. Finely chop the leaves and set them aside.
Take two chicken breasts and slice them into evenly thick filets. This will ensure that the chicken cooks evenly. Lightly score the chicken filets. Scoring involves making shallow slits on the surface of the meat. This helps the chicken absorb more of the marinade and also makes it tender.
In a bowl, mix together the marinade ingredients until well combined. The marinade ingredients include 100g or 0.5 cups of yogurt, 1 teaspoon of crushed oregano, 1 teaspoon of cumin powder, 1.5 teaspoons of garlic paste, and 1/2 teaspoon of salt (add more to taste, if needed).
Once the marinade is mixed, take your sliced chicken filets and coat them evenly with the marinade mixture. Make sure each filet is coated on both sides. Set the chicken aside for at least 30 minutes to allow the flavors to absorb.
The yogurt in the marinade will add a creamy tanginess to the chicken, while the oregano and cumin powder will give it a warm and earthy flavor. The garlic paste will add a savory note, and the salt will help bring out all the other flavors.
Heat a wide fry or sauté pan on medium heat. Add 2 tablespoons of olive oil to the pan and wait for it to heat up.
Once the oil is heated, add the chicken filets to the pan. Be careful not to crowd the pan, as this could cause the chicken to cook unevenly. Sear the chicken filets for 2 minutes per side, or until they are golden brown.
After searing the chicken, cover the pan with a lid and reduce the heat to low. Cook the chicken for an additional 5 minutes. This will allow the chicken to cook through and become tender
Once the chicken is cooked, take it off the heat and let it rest for 5 minutes. This will help lock in the moisture and keep the chicken tender.
Finally, it’s time to serve the chicken. You can serve it with flatbread, a wrap, a salad, or rice. Sprinkle the chopped mint leaves over the chicken for an added burst of freshness and flavor. Enjoy!
Frequently Asked Questions:
What does soaking chicken in yogurt do?
Soaking chicken in yogurt can tenderize the meat and infuse it with flavor. The lactic acid in yogurt helps to break down the proteins in the chicken, resulting in a more tender texture.
How long does it take for yogurt to tenderize chicken?
The length of time required to tenderize chicken with yogurt can vary depending on the recipe and the thickness of the chicken. In general, it’s recommended to marinate chicken in yogurt for at least 30 minutes, but it can be left overnight in the refrigerator for even better results.
Is yogurt keto-friendly?
Plain, unsweetened yogurt can be a keto-friendly option as it is relatively low in carbohydrates and high in protein. However, flavored yogurts or those with added sugars should be avoided on a keto diet.
How long does it take to cook the chicken breasts in this recipe?
The chicken breasts are seared for 2 minutes per side and then cooked for an additional 5 minutes on low heat. This should ensure that the chicken is fully cooked through and reaches an internal temperature of 165°F (75°C).
Can I substitute the mint with another herb?
Yes, you can substitute mint with other herbs like cilantro, parsley, or basil, depending on your preference. However, keep in mind that this will change the flavor of the dish.
Yogurt Marinated Mint Chicken Breasts | Keto Friendly Recipe
Enjoy the delicious combination of tender chicken and fragrant mint with this Yogurt Marinated Mint Chicken Breasts recipe, perfect for a keto-friendly meal.
Ingredients
- 2 chicken breasts
- 10-12 mint stems (1/2 cup packed leaves)
- 2 tbsp olive oil
MARINADE:
- 100g/0.5 cup yogurt
- 1 tsp crushed oregano
- 1 tsp cumin powder
- 1.5 tsp garlic paste
- 1/2 tsp salt (taste and add as needed)
Instructions
- Begin by separating the leaves from 10-12 mint stems, which should yield approximately 1/2 cup of packed mint leaves. Finely chop the leaves and set them aside.
- Take 2 chicken breasts and slice them into evenly thick filets. Lightly score the chicken filets as demonstrated in the video. Scoring involves cutting shallow slits on the surface of the meat, which helps the chicken absorb more of the marinade and makes it tender.
- In a bowl, mix together the marinade ingredients until they are well combined. Coat the chicken filets with the marinade mixture and set them aside for at least 30 minutes to allow the flavors to absorb.
- Heat a wide fry or sauté pan over medium heat. Add 2 tablespoons of olive oil to the pan and let it heat up.
- Once the oil is heated, add the chicken filets to the pan without crowding the pan. Sear the chicken breasts for 2 minutes per side, or until they turn golden brown.
- Cover the pan with a lid and reduce the heat to low. Cook the chicken for an additional 5 minutes to ensure that it's fully cooked through.
- Remove the pan from the heat and let the chicken rest for 5 minutes. This resting time will help lock in the moisture and keep the chicken tender.
- Serve the chicken with your preferred accompaniment such as flatbread, a wrap, salad, or rice. Enjoy the delicious combination of flavors from the tender chicken and fragrant mint leaves!
Nutrition Information:
Yield: 2 Serving Size: per servingAmount Per Serving: Calories: 320kcalTotal Fat: 17gCarbohydrates: 6gProtein: 34g