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Yogurt-Marinated Chicken & Garlic Sauce
Calorie Smart
Meal Prep
Yogurt-Marinated Chicken & Garlic Sauce

plus Lemony Couscous & Chili-Roasted Carrots

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
Meal Prep
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

2 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

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. • Pat chicken* dry with paper towels. • In a medium bowl, combine Tunisian Spice, 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.) Add chicken and turn to coat. Set aside to marinate.

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.

3
Make Sauce

• While carrots roast, in a small bowl, combine sour cream and remaining yogurt with 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 chicken to pan and cook until browned and cooked through, 6-8 minutes per side. TIP: Cooking over medium heat helps prevent the marinade from burning. Lower heat if chicken begins to brown too quickly. • Turn off heat; transfer chicken 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 chili flakes if desired. Serve with remaining lemon wedges on the side.

Nutrition per serving

650

kcal

Calories

26

g

Fat

8

g

Saturated Fat

65

g

Carbohydrate

13

g

Sugar

9

g

Dietary Fiber

39

g

Protein

130

mg

Cholesterol

1090

mg

Sodium

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