About the Recipe
When looking for a satisfying meal that is tasty yet remains clean you can quickly run out of options. Beacause the humble chicken breast is such a great option for your welness it brilliantly pairs with yoghurt as you can adjust the taste profile with a mariade of seasoning combinations. Look at all the health benefits below in this dish dish alone.
Chicken | Protein, repairs muscle, assists in bone health, tissue growth. B vitamin rich, high levels of B6 & B12 which benefits brain health and generates red blood cell formation Zink & selenium, regulate thyroid and boost immune system. |
Greek yoghurt | Protein, helps build muscle, repair muscle after exercise & assists in keeping you full. Calcium and phosphorus, working together they assist in bone density and generates energy. Postbiotic, strengthens the gut barrier, directly boosts immunity by stimulating antibody production. |
Lemon | Vitamin C, assists in collagen production contributing to skin integrity, aids white blood cell production defending against raspatory illnesses Citric acid, binds to the calcium in urine preventing kidney stones preventing buildup of calcium oxalate Enhances plant based iron, enables iron found in grains, beans and spinach to be absorbed Flavonoids, reduce systemic inflammation and lover bad cholesterol |
Garlic | Lowers cholesterol Supports blood pressure Regulates blood pressure |
Cayenne pepper
| Capsaicin, triggers thermogenesis. This process generates heat and burns extra calories. Regular consumption can increase daily energy expenditure. Supresses appetite Stimulates the body to use stored fat. Reduces stored fat. Curbs sweet cravings and or fatty and salty foods. |
Ginger (fresh) | Gingerol, reduces nausea and fights immediate inflammation.
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Ginger (powdered) | Shogaol, is produced when dried and can assist in long term anti-inflammatory properties by targeting systemic warming. Shogaol also can assist in burning extra calories. Easier on sensitive stomachs. Highly concentrated 1 tsp of fresh is equal to ¼ tsp of powdered.
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Ingredients
2 chicken breasts
3 cups hung Greek yoghurt
1 tbsp ginger powder
1 tbsp parsley flakes
1 tbsp cayenne pepper
1 tbsp thyme powder
1 small shallot or (onion powder)
4 cloves garlic or (garlic powder)
1 tbsp fresh ginger
1 tbsp lemon juice
Preparation
Prepare Greek yoghurt by placing the 3 cups in a fine mesh sieve suspended over a bowl to catch the excess moisture for 30 minutes.
NOTE: hanging the yoghurt will prevent the marinate from dripping off when cooking.
Place rest of the ingredients into a medium-size bowl and mix together ready to receive the hung yoghurt.
Prepare chicken breasts by removing any large areas of fat and or sinew, wash under cold water and pat dry with paper towel.
Combine the hung yoghurt with the bowl of spices and mix well.
NOTE: ensure you check for any pockets of clumped spices.
Slather the yoghurt marinade over one side of the chicken breast and lay the other side in the bowl on an area of marinade. Repeat for the remaining breasts.
Place the yoghurt marinated chicken breasts in the fridge for 30 to 6+ hours
30 minutes will lock in moisture
6+ hours will tenderise the chicken
Pre-heat fan forced oven to 200c / 392f and line a baking try with foil or baking paper.
NOTE: If you have a wire rack you can suspend over the baking tray this will assist in even cooking.
Place in the oven on the middle rack for 50 minutes or until the thickest part of the chicken reaches 75c / 167f.
When chicken reaches temperature place on counter covered with foil to rest for 10 minutes before calving or shredding.
SERVING SUGGESTONS
This chicken is great with steamed vegetables, baked sweet potato and or wilted spinach and sliced mushrooms.
Garnished with fresh chopped parsley and dill.