Chicken with Yogurt Sauce Recipe
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Your nugget of nutritional info for this post:
Yogurt is the obvious choice for this bit of nutritional 411. Nothing says health like curdled dairy products, and no wonder. Yogurt's easier than milk for the body to digest, while its lactobacterias--acidophilus in particular--promotes the growth of healthy bacteria in the colon, and thereby reduces the conversion of bile into carcinogenic bile acids.
Loaded with calcium, the culturing of yogurt creates lactic acid that improves the bioavailability of both the calcium and the B-vitamins it provides. Not sure what bioavailability means? It means the vitamins are already converted into components your body can absorb. An awesome source of protein; 8 oz delivering 10 grams, it keeps your cholesterol low, as well.
Recipe in Rebus:
- 3 lbs. chicken, bone in
- 2 cups plain yogurt, full fat
- 1 cup mayo
- ½ cup Parmesan, shredded
- ½ cup flour
- 6-8 celery stalks, diced
- 1 cup snap peas, diced
- 2 bunches scallions, green part only - diced
- 2 TBSP. Dijon mustard
- 2 oz fresh thyme
- 2-4 TBSP. olive oil
How to Do it:
- Dredge your chicken through the flour, and let sit for 5 to 10 minutes.
- Heat oil to sizzling, and sear quickly on either side.
- About 2 - 3 minutes. Remove and place pieces in 9x13 casserole dish.
- Time to prepare the veggies. Dice only the green part of 2 bunches of scallions, and dice the celery and snap peas, too.
- Clean and prepare the thyme. Do this thyme and thyme again...:)
- As ever, I set up an easy mise en place to blend the sauce.
- Start with the sour cream.
- Add mayo, and stir.
- Add mustard...
- Add the thyme.
- Squeeze in some lime juice...
- Add the diced veggies and stir well.
- Time to assemble the casserole. Grab the casserole dish with chicken pieces, and your sauce, too.
- Layer the pieces with the sauce, working it into the crannies between chicken pieces.
- Place in pre-heated oven at 350 for 35 minutes.
- Remove, and sprinkle the Parmesan cheese on top. Crank the oven up to broil, and return the casserole to it for about 10 minutes.
- Remove once more, and let rest for about 5 or 10 minutes before plating. I recommend cous-cous or quinoa as a starch and of course, plenty of green veggies.