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Yogurt-Marinated Chicken & Garlic Sauce
Calorie Smart
Carb Smart
Protein Smart
Yogurt-Marinated Chicken & Garlic Sauce

plus Lemony Couscous & Chili-Roasted Asparagus

10 min
Difficulty: 2/3
African

If you’ve never tried marinating your meat in yogurt before, prepare to be amazed. Here, the not-so-secret ingredient is a total game changer for tenderizing chicken quickly—plus, it forms a super-flavorful crust in the pan. Juicy and tender, it’s paired with lemony couscous and chili-roasted carrots, plus a creamy, tangy, garlicky sauce for drizzling over top. Ready to MEAT your match?

Allergens

Wheat
Milk

Utensils

Baking Sheet
Small pot
Paper Towel
Large Pan
Zester
Small Bowl
Medium Bowl
Peeler

Tags

Calorie Smart
Carb Smart
Protein Smart
Dinners
Ingredients
Garlic

Garlic

1 clove

Lemon

Lemon

1 unit

Yogurt

Yogurt

2 tablespoon

Tunisian Spice Blend

Tunisian Spice Blend

1 tablespoon

Chicken Cutlets

Chicken Cutlets

10 ounce

Carrots

Carrots

12 ounce

Cilantro

Cilantro

0.25 ounce

Chili Flakes

Chili Flakes

1 teaspoon

Sour Cream

Sour Cream

1.5 tablespoon

Israeli Couscous

Israeli Couscous

2.5 ounce

Chicken Stock Concentrate

Chicken Stock Concentrate

1 unit

Olive Oil

Olive Oil

5 teaspoon

Butter

Butter

1 tablespoon

Salt

Salt

Pepper

Pepper

Asparagus

Asparagus

6 ounce

Preparation
1
Marinate Chicken

• Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. • Peel and mince garlic. Zest and quarter lemon. • In a medium bowl, combine Tunisian Spice Blend, half the yogurt, half the garlic (you’ll use the rest of the yogurt and garlic later), 1 TBSP olive oil, 1 tsp salt, a squeeze of lemon juice, and pepper. (For 4 servings, use 2 TBSP olive oil and 2 tsp salt.) • Pat chicken* dry with paper towels. Add to bowl with marinade and turn to coat. Set aside until ready to use in Step 4.

2
Prep & Roast Carrots

• Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces. Roughly chop cilantro. • Toss carrots on a baking sheet with a drizzle of olive oil, salt, and a pinch of chili flakes. • Roast on top rack until golden brown and tender, 20-25 minutes. **Trim and discard woody bottom ends from asparagus. Swap in asparagus for carrots. Roast until lightly browned and tender, 10-12 minutes. (Save carrots for another use.)**

3
Make Sauce

• While carrots roast, in a small bowl, combine sour cream, remaining yogurt, and remaining garlic to taste. Season with salt and pepper. Stir in water 1 tsp at a time until mixture reaches a drizzling consistency.

4
Cook Chicken

• Heat a drizzle of olive oil in a large, preferably nonstick, pan over medium heat. • Remove chicken from marinade; allow excess to drip off. Add to pan and cook until browned and cooked through, 6-8 minutes per side. TIP: Lower heat if chicken begins to brown too quickly. • Turn off heat; transfer to a cutting board to rest. Once cool enough to handle, slice crosswise.

5
Cook Couscous

• Meanwhile, melt 1 TBSP butter (2 TBSP for 4 servings) in a small pot over medium-high heat. Add couscous and a pinch of salt; cook, stirring, until toasted, 30 seconds. • Stir in stock concentrate and ¾ cup water (1½ cups for 4). Bring to a boil, then cover and reduce heat to low. Cook until couscous is tender, 6-8 minutes. • Fluff couscous with a fork; stir in lemon zest to taste. Season with salt and pepper.

6
Serve

• Divide chicken, couscous, and carrots between plates. Top chicken with garlic sauce and cilantro; sprinkle with remaining chili flakes if desired. Serve with remaining lemon wedges on the side. ***Chicken is fully cooked when internal temperature reaches 165º.***

Nutrition per serving

540

kcal

Calories

26

g

Fat

7

g

Saturated Fat

40

g

Carbohydrate

6

g

Sugar

5

g

Dietary Fiber

40

g

Protein

125

mg

Cholesterol

940

mg

Sodium

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