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Yogurt Marinated Chicken with Lemon and Cilantro

Serves 4


    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.


    Marinade mentions

    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.


    Yogurt Marinated Chicken with Lemon and Cilantro


      • 6 garlic cloves, peeled and crushed
      • 1/4 cup (60 mL) lemon zest
      • 1/4 cup (60 mL) lemon juice
      • 1 cup (250 mL) chopped cilantro leaves and stems
      • 2 cups (500 mL) Greek yogurt
      • 8 chicken thighs, skinless and boneless
      • 1/4 tsp (1 mL) salt
      • 1/2 tsp (2 mL) black pepper


      Per serving:

      • calories361
      • protein50 g
      • total fat17 g
        • sat. fat2 g
      • total carbohydrates 8 g
        • sugar5 g
        • fibre1 g
      • sodium190 mg



      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.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.