Lemon Caesar Yogurt Marinated Chicken

• 份量: 8 servings
• 准备时间: 5 minutes
• 总时间: 1 hour 15 minutes

配料

1½-2 lbs chicken cutlets (approximately 4 regular sized breasts, sliced in half)

1/2 cup plain full fat greek yogurt

1/4 cup olive oil (extra virgin)

1/2 large lemon (juiced)

1 tsp lemon zest

4 garlic cloves (minced)

1 tbsp yellow mustard

1 tbsp anchovy paste

1 tbsp worcestershire

1 cup parmigiano-reggiano (finely grated, or parmesan)

1/4 tsp black pepper

步骤

Take 4 chicken breasts (about 1.5 to 2 pounds total).Slice each breast in half horizontally to create thinner cutlets.Place each cutlet between two pieces of plastic wrap and gently pound them to an even thickness—about a quarter-inch thick. Season both sides with salt and pepper then set aside.

In a large baking dish, combine plain full-fat Greek yogurt, olive oil, lemon juice, lemon zest, minced garlic, yellow mustard, anchovy paste, worcestershire, grated parmigiano-reggiano, and black pepper. Whisk the mixture until smooth, ensuring it’s well combined.

Then add the seaoned chicken cutlets, turning them to coat evenly in the marinade.

Cover with plastic wrap and refrigerate for at least an hour, or no more than 24 hours.

Allow the chicken to come to room temperature before cooking, about 20 minutes.

Pan fry:To a large frying pan, add 2-3 tbsp of olive oil and set to medium/high heat. Once hot, add the chicken and cook on each side for 2-3 minutes.Sammy's tip: try to not flip the chicken for the first couple of minutes to avoid it from sticking to the pan. If it sticks, gently loosen it with a spatula, scraping the pan carefully to help release it.Once the chicken reaches an internal temperature of 160 °F remove it from the pan, cover with foil and allow it to rest for 5 minutes. The temperature will continue to rise as it rests.

Air fry:Preheat your air fryer to 375 °F.Spray the basket with a cooking spray and add the chicken in an even layer.Cook for 7 minutes, flip and cook for another 7 minutes or until the internal temperature reaches 165 °F.Each air fryer will vary in cooking times.

Bake:Preheat your oven to 425 °F.Line a baking sheet with parchment paper and add your chicken. Bake for 15-20 minutes or until the internal temperature reaches 165 °F.

Finish cooked chicken with more parmesan cheese, black pepper and a squeeze of lemon.

营养

• 卡路里: 192 kcal
• 总脂肪: 12 g
• 饱和脂肪: 3 g
• 不饱和脂肪: 7 g
• 反式脂肪: 0.01 g
• 胆固醇: 47 mg
• 钠: 393 mg
• 总碳水化合物: 3 g
• 膳食纤维: 0.3 g
• 总糖: 1 g
• 蛋白质: 19 g