Prep: 10 min | Marinate: 2 hrs | Cook: 20 min | Serves: 4
A little yogurt in the marinade does more work than any fancy technique could. Its lactic acid gently tenderizes the chicken so it comes out juicy every time, while the marinade itself adds a small probiotic bonus. Served with a bright, herb-heavy salad on the side, this is a genuinely high-protein dinner that supports gut repair without feeling like a health-food compromise.
Ingredients
- 4 chicken thighs or breasts (bone-in or boneless)
- 1 cup plain full-fat yogurt
- 3 garlic cloves, grated
- 1 tbsp olive oil
- 1 tsp cumin · 1 tsp turmeric
- 1/2 tsp smoked paprika
- Juice of 1/2 lemon · Salt and pepper
- Herb salad: Large handful flat-leaf parsley, handful fresh mint, 1/2 red onion (very thinly sliced), 2 tbsp olive oil, 1 tbsp lemon juice, salt and pepper
Instructions
- Combine yogurt, garlic, olive oil, cumin, turmeric, paprika, lemon juice, salt, and pepper. Score chicken with a knife, add to marinade, coat thoroughly. Cover and refrigerate for 2 hours minimum.
- Preheat oven to 200C or heat a grill pan over high heat. Cook chicken 20-25 minutes in the oven, or 5-6 minutes per side on a grill pan, until cooked through.
- Toss parsley, mint, and red onion together. Dress with olive oil, lemon juice, salt, and pepper.
- Serve chicken alongside herb salad.
Nutrition Facts (per serving)
| Calories | 340 |
| Total fat | 16g |
| Total carbohydrates | 5g |
| Dietary fiber | 1g |
| Protein | 42g |
| Sodium | 310mg |
Why This Is Good for Your Gut
Yogurt's lactic acid tenderizes the chicken while providing fermented compounds. Turmeric delivers curcumin, which reduces gut inflammation. Fresh herbs contain polyphenols that fuel beneficial gut bacteria. At 42g protein per serving, this meal provides substantial amino acids for gut lining repair and renewal.
Marinate it the night before and dinner the next day is basically already done.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.