Garlic Yogurt Marinated Chicken Thighs
A yogurt marinade tenderizes chicken thighs while garlic and warm spices deliver deep flavor without salt.
Sodium note
Plain unsalted yogurt and warm spices tenderize and flavor the chicken instead of a salty brine.
Ingredients
- 6 boneless, skinless chicken thighs, unbrined/unenhanced
- 1 cup plain unsalted whole-milk yogurt
- 4 cloves garlic, grated
- 1 tablespoon grated fresh ginger
- 1 tablespoon fresh lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon cayenne pepper
- 2 tablespoons olive oil
- 2 tablespoons chopped fresh cilantro
Method
- 1
In a large bowl, whisk together yogurt, garlic, ginger, lemon juice, cumin, paprika, turmeric, and cayenne.
- 2
Add chicken thighs and turn to coat thoroughly. Cover and marinate at least 1 hour, or up to overnight in the refrigerator.
- 3
Heat olive oil in a large skillet over medium-high heat, or preheat a grill.
- 4
Scrape excess marinade off chicken and cook 6-7 minutes per side until charred spots form and internal temperature reaches 165°F.
- 5
Let rest 5 minutes before serving, topped with fresh cilantro.
Nutrition (estimated, per serving)
- Calories
- 330
- Protein
- 32g
- Carbs
- 5g
- Fat
- 20g
- Sodium
- 90 mg
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Use plain unsalted skyr or kefir in place of yogurt for a similar tenderizing effect.
- Swap chicken thighs for a whole spatchcocked chicken and grill low and slow.
- Use lime juice instead of lemon for a slightly different tang.
Tips
- The yogurt's acidity tenderizes the meat, so even a quick marinade delivers noticeably juicier chicken.
- Wipe excess yogurt off before cooking to help the chicken char rather than steam.
- Serve with a cucumber-lemon salad to keep the meal light and bright.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
