Dill & Onion Yogurt-Brined Chicken Thighs

Recipes

Ingredientes:

– 2 cups full-fat Real California Greek yogurt, divided – 6 tablespoons lemon juice, divided, plus zest of 1 lemon – 4 tablespoons fresh dill, chopped and divided, plus more for garnish – 1 tsp kosher salt, plus more to taste – ½ tsp fresh-cracked black pepper, plus more to taste – 8 bone-in, skin-on chicken thighs – 1 white onion, sliced thin – 4 tablespoons olive oil, divided Special Equipment: Cast iron skillet or grill pan :Chicken, Yogurt, Summer Meal, Chicken Recipe, Grilling Encontrar y Comprar

Direcciones:

Prep Time: 10 minutes active, plus at least 30 minutes of resting

Cook time: 20 minutes

To prepare the marinade, mix 1 cup Greek yogurt, 3 tablespoons lemon juice, 2 tablespoons fresh dill, kosher salt, and black pepper in a large bowl. Add the chicken and sliced onion and toss to coat evenly. Cover and let sit at least 30 minutes at room temperature, or make ahead and refrigerate overnight.

Preheat the grill to medium-high heat (400-450°F) and brush the racks with 2 tablespoons of the oil.

Remove the chicken thighs from the yogurt mix, scraping any excess marinade off with a spatula. Place on the grill, skin side down, and cook for 2-3 minutes–the skin should show very visible grill marks. Turn 90 degrees and cook another 3-4 minutes, then flip, turn the heat down to medium, and cook skin-side up until internal temperature reaches 165°F.

While the chicken cooks, heat a skillet or vegetable pan on the grill. Strain the onions from the marinade, then toss in the remaining olive oil and griddle them, stirring occasionally, until they’re starting to char–if they start to stick to the pan, stir in a little extra oil. Season with salt and pepper and set aside.

Once cooked, remove the chicken from the grill, cover with foil, and let rest for 10 minutes while you prepare the yogurt sauce.

In a small bowl, combine the remaining 1 cup Greek yogurt with 2 tablespoons lemon juice, lemon zest, and 2 tablespoons chopped dill. Stir to combine, season with salt and pepper, then add additional lemon juice to thin the sauce to a desired consistency. For a less tangy sauce, substitute some of the lemon juice with water.

Garnish the chicken with fresh dill and the onions and drizzle with the yogurt sauce or serve on the side!

Note: Chicken thighs are a favorite for the grill–they love the heat, and don’t dry out as quickly as other cuts, especially when marinaded. Here the yogurt adds a little moisture, and seals in the tanginess of the lemon and dill. Grill alongside a mix of summer vegetables like peppers and squash or heart greens like broccoli rabe and serve with California wild rice for an easy, full-flavored summer meal.

Yield: 8 servings

Recipe Courtesy of James Collier / Paprika Studios

Información Nutricional:

Portions: 8
Kcals: 458
Fats(g): 36
Carbohydrates(g): 5
Protein(g): 31
Fiber(g): 0
Sodium(mg): 439

Descargo de responsabilidad

La información nutricional proporcionada es una estimación y tiene únicamente fines informativos; no está destinada a diagnosticar, tratar, curar ni prevenir ninguna enfermedad. Aunque las clasificaciones fueron elaboradas por un dietista registrado, esta información no pretende sustituir el asesoramiento, diagnóstico o tratamiento médico profesional. Estas categorías de recetas son para la planificación general de menús y fines educativos, y no constituyen nutrición individualizada ni terapia nutricional médica. Consulte siempre con su médico, dietista registrado u otro profesional de la salud calificado ante cualquier duda que pueda tener sobre una condición médica o de salud, necesidades nutricionales o dieta. Nos esforzamos por proporcionar datos precisos utilizando herramientas estándar de la industria, pero estas cifras pueden variar considerablemente según las marcas específicas, las cantidades y los métodos de preparación utilizados en su propia cocina.

Alto en proteína

Estas categorías no son planes de alimentación completos y no garantizan ningún resultado de salud específico. Son simplemente una forma de organizar recetas según un patrón aproximado de macronutrientes.

Para fines de clasificación de recetas, “alto en proteína” se define operativamente como proporcionar ≥20% del Valor Diario (VD) de proteína por porción, según lo establecido por las Guías Alimentarias para los Estadounidenses (2020–2025).

Las recetas que llevan la designación de alto contenido proteico se proporcionan únicamente con fines generales de planificación dietética. Estas recetas no están destinadas a servir como terapia nutricional médica, ni deben utilizarse para ajustar intervenciones farmacológicas o sustituir recomendaciones clínicas individualizadas de profesionales de la salud calificados.

Keto-Friendly

These categories are not complete meal plans and do not guarantee any specific health outcome. They are simply a way of organizing recipes by approximate macronutrient pattern.

Eating pattern based on 2000 kcals.

17g carbs, 56g fat, 25g protein per meal + 6.25g fiber*, 2300mg sodium daily.

This pattern uses very low carbohydrate intake (17g) and higher fat (56g) to align with ketogenic-style eating patterns, in which the body may shift from primarily using carbohydrates to using fat for energy. Some people, under guidance from their healthcare providers, choose ketogenic-style eating patterns as part of their approach to managing weight or blood sugar. Whether this type of pattern is appropriate for you depends on your individual health needs and should be discussed with your healthcare team. *Please note: the Dietary Guidelines for Americans recommends a minimum of 25 g/fiber per day for traditional intake. Typical intakes are much lower with a ketogenic eating pattern (about 6.25 g per day) . This type of pattern should be followed only under the supervision of a healthcare provider or registered dietitian, especially if you have existing medical conditions. Recipes labeled Keto-Friendly are intended for general menu planning only and are not designed to change your medication dose or replace personalized advice from your healthcare team.

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