Yogurt a tasty bet for a marinade
By Jim Romanoff, Associated Press
Tuesday, May 20, 2008
Spending a few minutes in the morning creating a quick marinade for a healthy protein such as chicken or fish can ensure that you have a tasty entree ready for the grill when you get home.
Marinades usually are made with either acidic ingredients (such as vinegar and citrus juices) or enzymatic ingredients (such as pineapple and papaya juices). Both add flavor but can change the texture in a long soak - not always for the good. A better choice is yogurt. It's only mildly acidic, so it won't toughen food the way vinegar or wine does or turn it mushy as enzymatic ingredients can.
Yogurt marinades have tenderizing qualities and add great flavor. Plus, yogurt helps the other flavorings in the marinade permeate the meat.
Even with yogurt, choose the meat or fish carefully. Delicate-fleshed fish such as catfish or tilapia don't hold up well in a marinade for more than an hour or two. Choose firmer fish such as tuna, swordfish or salmon, which can marinate up to eight hours. Firm-textured meats such as pork, beef, lamb and chicken can take a longer soak.
Moroccan-Style Chicken Breasts
Serves 4
1/3 cup plain nonfat yogurt
1/3 cup chopped fresh cilantro
1 tablespoon extra-virgin olive oil
1 tablespoon minced garlic
1 teaspoon sweet paprika
1 teaspoon cumin
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound boneless, skinless chicken breasts
* In a small bowl, mix together the yogurt, cilantro, oil, garlic, paprika, cumin, salt and pepper.
* Place the chicken in a shallow dish and spread with half the yogurt mixture; turn the chicken over and spread with the remaining mixture.
* Cover and refrigerate for 6 to 10 hours.
* Preheat a gas grill to high or prepare a charcoal fire.
* Grill the chicken until it is cooked through and no longer pink at the center, about 5 minutes per side.
Nutritional information per serving: 179 cal., 5 g fat (1 g sat), 66 mg chol., 3 g carb., 27 g pro., 1 g fiber, 232 mg sodium
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May 21, 2008
4:57 a.m.
Suggest removal
lindsyhodge writes:
More marinade recipes and info: http://www.sutree.com/Learn.aspx?q=ma...
There's some pretty tasty recipes there :)