Chicken with Yogurt-Lemon White Sauce
![Chicken with Yogurt-Lemon White Sauce](https://images.eatthismuch.com/img/298222_PoorestFish_cc0a4c77-014f-4b30-8758-41b97350c62e.png)
1 serving of chicken with yogurt-lemon white sauce contains 600 Calories. The macronutrient breakdown is 39% carbs, 27% fat, and 34% protein. This is a good source of protein (89% of your Daily Value), potassium (16% of your Daily Value), and iron (53% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 45 minutes
Ingredients
Directions
- For the chicken: Combine the lemon juice, oregano, coriander, garlic, and olive oil in a blender. Blend until smooth. Season the marinade to taste with kosher salt and black pepper. Place the chicken in a 1-gallon zip-top bag and add half of the marinade (reserve the remaining marinade in the refrigerator). Turn the chicken to coat, seal the bag, and marinate the chicken in the refrigerator for at least 1 hour and up to 4 hours, turning occasionally to redistribute the marinade (see Note).
- Remove the chicken from the bag and pat it dry with paper towels. Season with kosher salt and pepper, going heavy on the pepper. Heat the oil in a 12-inch heavy-bottomed cast iron or stainless-steel skillet over medium-high heat until it is lightly smoking. Add the chicken pieces and cook without disturbing until they are lightly browned on the first side, about 4 minutes. Using tongs, flip the chicken. Reduce the heat to medium and cook until the chicken is cooked through and the center of each thigh registers 165 degrees F. on an instant-read thermometer, about 6 minutes longer. Transfer the chicken to a cutting board and allow to cool for 5 minutes.
- Using a chef’s knife, roughly chop the chicken into 1/2- to 1/4-inch chunks. Transfer to a medium bowl, add the remaining marinade, cover loosely with plastic, and refrigerate while you cook the rice and prepare the sauce.
- For the sauce: In a small bowl, combine the mayonnaise, yogurt, sugar, vinegar, parsley, 1 teaspoons lemon juice, and black pepper, to taste. Whisk to combine. Season to taste with salt.
- For the rice: Prepare rice as per package directions; set aside.
- To serve: Return the entire contents of the chicken bowl (chicken, marinade, and all juices) to the skillet. Cook over medium-high heat, stirring occasionally, until heated through. To serve, divide the rice among four to six plates. Pile the chicken on top of the rice. Top with the white sauce. Serve immediately and enjoy!
Nutrition Facts
For 1 serving of chicken with yogurt-lemon white sauce (315g)
Nutrient | Value | %DV |
---|---|---|
Calories | 600 | |
Fats | 18g | 23% |
Saturated fats | 3g | 13% |
Trans fats | 0g | |
Cholesterol | 140mg | 47% |
Sodium | 219mg | 10% |
Carbs | 56g | 20% |
Net carbs | 55g | |
Fiber | 2g | 6% |
Sugar | 3g | |
Protein | 50g | |
Calcium | 66mg | 7% |
Iron | 4mg | 53% |
Potassium | 755mg | 16% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0.3μg | |
Beta carotene | 54μg | |
Caffeine | 0mg | |
Choline | 162mg | 29% |
Copper | 0.2mg | 21% |
Fluoride | 0μg | |
Folate (B9) | 166μg | 42% |
Lycopene | 0μg | |
Magnesium | 76mg | 18% |
Manganese | 1mg | 37% |
Niacin | 21mg | 130% |
Pantothenic acid | 4mg | 71% |
Phosphorus | 485mg | 69% |
Retinol | 14μg | |
Riboflavin (B2) | 0.4mg | 29% |
Selenium | 53μg | 97% |
Theobromine | 0mg | |
Thiamine | 1mg | 45% |
Vitamin A IU | 141IU | |
Vitamin A | 18μg | 2% |
Vitamin B12 | 0.4μg | 17% |
Vitamin B6 | 2mg | 131% |
Vitamin C | 4mg | 5% |
Vitamin D IU | 2IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 3mg | 18% |
Vitamin K | 33μg | 27% |
Zinc | 2mg | 19% |
Sugars | ||
Sugar | 3g | |
Sucrose | 2g | |
Glucose | 0.2g | |
Fructose | 0.3g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0.4g | |
Fats | ||
Saturated fats | 3g | 13% |
Monounsaturated fats | 7g | |
Polyunsaturated fats | 3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.3g | |
Total omega 6 | 2g | |
Alpha Linolenic Acid (ALA) | 0.2g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 3g | |
Arginine | 3g | |
Aspartic acid | 4g | |
Cystine | 1g | |
Glutamic acid | 7g | |
Glycine | 2g | |
Histidine | 2g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 4g | |
Lysine | 4g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 2g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 1g | |
Tyrosine | 2g | |
Valine | 2g |