When I was growing up in the heart of the Midwest, nearly all of our family dinners started with one of two things: a package of ground beef or boneless chicken breasts. That beef was destined for Sloppy Joes, tacos, chili or Hamburger Helper. The chicken would be featured in fajitas, sandwiches, Mom’s chicken “Parmesan” (chicken topped with marinara and shredded cheese, then baked) or soup, or – if it was summer – end up on the grill.
I’d often play sous chef for my parents, and I noticed that this chicken was always from the freezer, and it was never something that was given any pre-cooking TLC besides thawing. After I moved out on my own and started experimenting in the kitchen myself, I started mixing up my meal plan a bit more – incorporating more global flavors, choosing a wider variety of proteins (salmon, cod, tofu and chicken thighs, where have you been?!) and trying new techniques.
Things escalated in the kitchen as my career evolved from writing mostly about fitness to food and nutrition, eventually teaming up with test kitchen experts who write, test, taste and perfect several new recipes each day. This is when I began to learn even more tricks – through osmosis, by poring over recipes to compare how one version of the same dish might differ from another or tasting variations of the same recipes next to each other to see which ingredients and/or steps made it better.
And one of the pro tips I use more than nearly all the others is one that would work well for both Mom’s chicken breasts, my new go-to chicken thighs or even a whole roast chicken. The secret to juicier and more tender poultry? Plain strained (Greek-style) yogurt.
In addition to being one of my favorite high-protein snacks, it turns out that strained yogurt is a brilliant base for a chicken marinade. This all boils down to what is basically a fascinating bit of chemistry.
How Yogurt Works Its Magic
Strained (Greek-style) yogurt contains lactic acid, which is acidic (naturally) but not as acidic as citrus juice or vinegar, two other items that often act as the foundation of a meat marinade. Strained yogurt like Greek-style clocks in at a pH of between 4 and 4.5 (closer to the neutral 7), while the pH levels of lemon juice and vinegar range between 2 and 3.4. This might sound like a small difference, but this means that the yogurt tenderizes the meat at a slower pace and in a gentler way than a vinegar- or citrus-based marinade. The result: Tender, juicy meat that is far less likely to turn out rubbery, even if you marinate it overnight.
Whether you use store-bought or homemade yogurt, the acidity gently weakens the collagen and proteins, tenderizing the meat. At the same time, the yogurt lends some of its moisture content and can act as a stellar delivery vehicle for flavor. If you add herbs and spices to your yogurt marinade, they’ll infuse the poultry nicely as the yogurt works its magic.
Tips for Marinating Chicken in Yogurt
Yogurt marinades begin working in about an hour. Depending on whether it’s a bone-in cut and the exact recipe – including if there are other acidic ingredients in the mix – you can often marinate chicken in yogurt for 4 to 24 hours if you’d like to get a head-start on meal prep.
When you’re ready to cook, there’s no need to wipe off all of the yogurt marinade; it will help form a delightful crust. If any large clumps stick, simply use a spatula to brush or scrape them off and proceed with roasting, grilling or sautéing your marinated chicken.
Bottom Line
Besides the tender, juicy, and flavorful meat that this one-ingredient upgrade yields, I also adore the fact that you can take this concept around the globe. Turmeric, curry, chili powder and other vividly hued spices are especially fun to include, as they share their color with the chicken. So far, I’ve had success “traveling” to India by making Padma Lakshmi’s Tandoori Chicken Salad, then hopping over to the Middle East via Chicken Shawarma with Yogurt Sauce. I’m looking forward to sharing my new trick with Mom and Dad next time they’re in town.
This article was written by Karla Walsh from EatingWell and was legally licensed through the DiveMarketplace by Industry Dive. Please direct all licensing questions to legal@industrydive.com.
