Lillie Biesinger has delivered something completely different with her yogurt marinated air fried chicken recipe. The yogurt is mixed with savory seasonings to produce a marinade that delivers a wonderful chicken dish that is high in protein and low in calories and fat. Air frying makes the cooking fast and easy too.
By The Numbers
- Prep Time: One Hour & 25 Minutes
- Servings: 6
- Calories: 147 Calories: Carbohydrates 1g: Protein 32.7g: Fat 2.4g
Ingredients
- 4 chicken breasts (820g)
- ⅓ cup Greek or dairy-free yogurt (100g)
- 2 frozen garlic cubes or minced cloves
- 1 Tbsp apple cider vinegar or lemon juice
- 1 tsp kosher salt
- 1 tsp paprika
- 1 tsp oregano
- 1 tsp onion salt
- 1 tsp garlic powder
- ¼ tsp black pepper
Instructions
- Pound the thick side of your breasts to level them out for more even cooking.
- Mix together your yogurt, garlic, vinegar and spices and pour it over your chicken breasts, coating them evenly.
- Let marinate anywhere from 1-24 hours. Remove from the fridge at least 30 minutes before cooking to let it come to room temperature.
- Heat the air fryer for a minute and spray it with a thin mist of oil.
- Air fry marinated breasts at 370 for 10-15 minutes, flipping about 7 minutes in. Tenderloins will only take about 5-8 minutes total.
- The chicken can be easily used in a salad or served with fresh vegetables.
Notes
If an air frier is not available or another option is desired, this chicken recipe can be applied to an outdoor grill or a grill pan. It is essential to use medium-high heat of about 400°. Sprinkle it with an extra pinch of salt just before cooking. Grill chicken for about 5-7 minutes per side, using a thermometer to pull off at 165°. Tent with foil and let it rest for five minutes before serving.
About Lillie Biesinger
Lillie Biesinger is a married mother of four and started counting macros on November 1, 2016. In her own words: “And very quickly, I was obsessed! It was right after this trip to Italy, which I’m sure played into my extra burst of motivation to do something new. Two weeks of pasta can take a toll. But it’s been a game-changer. It’s just made me look at food so differently. It feels like such a sustainable way to hit and maintain my fitness goals. And that feeling of sustainability is EVERYTHING. Do you know how much more productive I am when I’m not thinking or stressing about what and how much and when I should eat?!
That’s misleading because I’ll always think about the next time I eat and what it’s going to be, let’s be real…. But now I have this perfect formula for my day so the STRESS and emotion is taken out. Legwork yes. But stress no. A totally worthy trade.”
To learn more about Lillie, her approach to food and her amazing range of macro-centric recipes, please visit Lille Eats & Tells.
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