Yoghurt-Marinaded Chicken & Garlic Sauce

Name: Yoghurt-Marinaded Chicken & Garlic Sauce
Prep time: 35 min
Cook time: 10 min
Total time: 49 min
Yield: 2
Ingredients: 1 clove Garlic; 1 pc Lemom; 2 tbsp Plain Yogurt; 1 tbsp Tunisian Spice Blend; 300 g Skinless Chicken Breasts; 360 g Peeled Carrots; 10 g Corriander; 1 tsp Chilli Flakes; 1.5 tbsp Sour Cream; 90 g Couscous; 1 pc Chicken Stock; 200 g Asparagus

06/01/2025

Servings: 2 Total Time: 49 mins

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plus Lemony Couscous & Chili-Roasted Asparagus

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?

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Yoghurt-Marinaded Chicken & Garlic Sauce

Cooking Method: Roasting Cuisine: African Recipe Keys: High Protein Quick Meals Sugar Free

Prep Time 35 mins Cook Time 10 mins Rest Time 4 mins Total Time 49 mins

Servings: 2 Estimated Cost: R 165 Calories: 540

Description

Instructions

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.
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.
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.
• 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.
• 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.
• 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.