Straining yogurt is a two-for-one way to get both a tenderizing brining liquid with whey and a thick strained yogurt called labneh. Labneh can be used in dips and dressings, instead of your morning Greek yogurt, in place of cream cheese in desserts, and more.
Tips
- Extra whey and labneh can be kept in airtight container in refrigerator until yogurt’s expiry date.
- Use the salty, watery brine from feta cheese in place of the yogurt’s whey for a speedier alternative (skip the salt in this case).
Whey-Brined Chicken with Avocado, Beets, Quinoa, and Greens
Ingredients
- 4 cups (1 L) full-fat plain yogurt
- 1 Tbsp (15 mL) Dijon mustard
- 1 tsp (5 mL) lemon zest
- 1/4 tsp (1 mL) salt
- 2 - 8 oz (225 g) boneless, skinless organic chicken breasts
- 1 Tbsp (15 mL) avocado oil
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1 Tbsp (15 mL) balsamic vinegar
- 10 oz (285 g) pkg mixed baby greens
- 1 cup (250 mL) cooked, cooled quinoa or brown rice
- 1 raw beet, peeled and finely chopped or grated
- 1 bunch radishes, greens removed and quartered
- 2 avocados, halved, pitted, and quartered
- 1 lemon, quartered, for serving
Nutrition
Per serving:
- calories470
- protein32g
- fat28g
- saturated fat4g
- trans fat0g
- carbohydrates27g
- sugars5g
- fibre10g
- sodium364mg
Directions
01
Whey-brined chicken
Line large fine-mesh sieve with a couple of layers of cheesecloth and place on top of large bowl. Add yogurt (go for extra-fresh—check expiry date) to cheesecloth and place in refrigerator for at least 4 hours. Probiotic-rich whey is collected at the bottom and thick strained yogurt (labneh) is left in the sieve.
In medium bowl, combine 3/4 cup (180 mL) whey from above, mustard, lemon zest, and salt. Add chicken and press down to submerge. Cover and refrigerate for at least 2 hours, up to 1 day.
Heat grill pan or cast iron skillet to medium-high. Remove chicken from marinade; discard marinade. Brush grill with avocado oil. Grill chicken for 5 to 6 minutes per side, until juices run clear. A thermometer inserted into thickest part of chicken should read 160 to 165 F (70 to 74 C). Rest for 5 minutes before slicing.
Assembly
In small bowl, stir together olive oil and balsamic vinegar. To large platter, add greens and top evenly with grain of choice, beet, radishes, and avocado. Top with sliced chicken and drizzle olive oil and balsamic overtop. Serve with lemon wedges.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
READ THIS NEXT
SEE MORE »
Smoky Lentil Sloppy Joe Stuffed Peppers
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
Yogurt Bowl with Tart Cherry Compote
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.
Turkey Tarragon Stew
For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe [object Object]