Tag: easy

Unbelievably easy Yogurt marinade for chicken skewers

I came across this recipe a few years ago in one of my cookbooks and it’s been a staple ever since. I make it often during summer grilling season and it’s so easy to remember that I can make it while away on vacation! The marinade time is relatively low making it a good option for weeknight meals too. It’s one of my favorite chicken recipes because it requires very little prep work and they have so much flavor!

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What you need to make these chicken kabobs

Ingredients

  • Chicken pieces – I like to use boneless skinless chicken breasts cut in to 1-inch pieces. Boneless skinless chicken thighs also work well. If you don’t want to make kabobs, you can use your favorite cut of chicken and bake or roast until 165F.
  • Greek yogurt – The original recipe calls for full fat greek yogurt. I’ve made it with fat free Greek and plain yogurt and it also worked well.
  • Red curry paste – This is the secret ingredient. It’s where maximum flavor and color comes in. I prefer the Thai Kitchen brand. If you can’t find it, try a mix of tomato paste, garlic and fresh ginger, red chili powder and lemon zest.
  • Kosher salt and olive oil

Other equipment

  • Wooden skewers or metal skewers
  • Instant read thermometer
  • Outdoor grill, gas grill or indoor grill pan
  • Baking sheet to place raw chicken skewers
  • Plastic wrap
  • Plastic gloves

How to make yogurt curry chicken skewers

First, combine the plain greek yogurt, curry paste, salt and oil in a large bowl. Mix well and set marinade ingredients aside.

Next, cut your chicken into one inch pieces if necessary.

Place pieces of chicken into marinade. Once coated, place chicken onto skewers, cover with plastic wrap and place in the refrigerator for 20 minutes.

For best results, preheat your grill to ensure grill grates are hot.

Place skewers onto prepared grill and let cook for about 25 minutes, turning once half way through. Skewers should be golden brown and reach an internal temperature of 165F when done. Discard extra marinade.

Store leftovers in an airtight container for 3-5 days in the refrigerator.

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Why does yogurt make a good marinade?

Yogurt is a good source of healthy bacteria for your gut. That same live active bacteria also happens to be what makes it a good marinade, tenderizing your chicken within a short amount of time.

What to serve with these easy chicken skewers

Serve cooked skewers with…

  • Roasted red onions and broccoli
  • Warm pita bread
  • Traditional Greek salad with tomato, olives and feta
  • Small side salad
  • Roasted potatoes and a squeeze of fresh lemon juice
  • Sliced cucumber and tzatziki
  • Hummus and stuffed grape leaves

Nutritional information and macros

This grilled chicken is versatile for regular macro and low carb days. This recipe makes 6, 5 oz cooked portions with the following macros. If you need other macro friendly recipes check out my chicken fajitas, egg roll in a bowl or pulled chicken recipes! All super easy and macro friendly.

Calories: 221

Fat: 7g

Carbohydrate 1g

Protein 35g

Yogurt Curry Chicken Skewers

This recipe couldn't be faster to throw together, and it's a complete crowd pleaser.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course
Servings 6
Calories 221 kcal

Ingredients
  

  • 1/2 cup full fat greek yogurt
  • 2 tbsp red curry paste
  • 1 tsp kosher salt
  • 1 tbsp olive oil
  • 2 pounds chicken breast skinless, boneless

Instructions
 

  • Combine first four ingredients in a large bowl and set aside.
  • Cut chicken into 1 inch cubes if necessary. Then add to yogurt mixture.
  • Let chicken sit in marinade for 20 minutes in the fridge.
  • Grill over medium high heat until internal temperature reads 165F. About 25 minutes.
Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Big batch cooking for beginners – save time and money

Let’s go a step beyond crockpot and freezer meals and talk about batch cooking as a time-saving strategy. With this approach to food, you dedicate 1-2 days a month (a couple of hours each day) to cook large quantities of your favorite recipes. I’m not talking about doubling – I’m talking about cooking big batch meals, like 3-4 times each recipe. It’s a great way to meal prep because you cook, freeze and store food for future weeknight meals while simplifying the cooking process. What can be easier than that? You cook once, have a variety of healthy meals available then you spend less time cleaning, meal planning and food shopping!

This article was inspired by a piece written for Dole Food Company!

Meal prep food in containers

And let’s face it, when life is busy and time is short, there’s nothing better than gaining precious time to spend with loved ones or just doing more of what you want to do! 

I love this concept for my family because it saves you time, money, cleanup, plus you’ll have a bunch of healthy recipes at your fingertips to get you through weeks ahead! If you’re only cooking for 1 or 2 you can divide into separate containers if you want to meal prep individual meals.

This method truly makes putting a good meal on the table a breeze.

Special equipment for easy batch meals

  • Slow Cooker
  • Instant pot
  • Sheet pans
  • Plastic bags
  • Individual food containers
  • Airtight containers
  • Extra freezer
  • Labels and sharpie

When it comes to special equipment, you can almost always modify a cooking technique for another piece of equipment if necessary. So don’t worry if you don’t have a slow cooker or instant pot! Just don’t forget the labels, you need to know what you have in stock and the date it was made!

Tips for grocery shopping large meals

Whether you’re cooking nutritious meals or good ol comfort food favorites, shopping online will help you save so much time, especially when you need to pick up a bunch of ingredients! It’ll also help prevent food waste because you’ll be preparing purchased product right away, so it won’t go bad in the produce drawer!

  • First, identify your recipes by choosing 1-4 recipes that you enjoy eating. If you’re a beginner at this, start with one recipe and build up week after week. For example, you can start with a basic baked ziti and simply double the recipe.
  • Next make your grocery list. I recommend doing this online and double check sizes of product needed. For example, if a recipe calls for a 28oz can of diced tomatoes, be sure not to choose a 14oz can instead! Just use the search bar and add items to your list one by one! Couldn’t be easier. I’m always surprised at how much I save when I do this!
  • Consider making a Costco run to save on buying products in bulk. My main concern with Costco on a normal week, is that we won’t use a package of broccoli, pesto or even fresh fish up before it goes bad, but large-batch cooking calls for a lot of food!
  • If it’s summertime, check out your local farmers market to see what’s in season.

Pantry staples for batch cooking meals

  • Variety of spices – I like to buy these as needed and in small batches because they do expire and lose potency. They are also expensive and a little goes a long way.
  • Sweet potatoes and regular potatoes – nutrient dense, gluten free and taste great. THey’re a kitchen workhorse.
  • Onions and garlic – these are so healthy for you and they’re also major flavor enhancers!
  • Broth – I suggest always getting low or no sodium broth. This way you can control the amount of salt and the overall flavor.
  • Breadcrumbs – Gluten free or plain breadcrumbs are a pantry staple. Season as needed.
  • Olive oil – Save the extra virgin for your salad dressings.
  • Canned beans, lentils – Go with low sodium or dried.
  • Canned diced tomatoes, tomato sauce – common ingredients in soups, chili and pasta dishes.

Items like brown rice, white rice, wild rice and pasta can usually be made quickly to go along with your batch meal at the last minute. You don’t need to prep and freeze these.

Cooked food in freezer

What types of recipes are best for batch cooking?

Make your batch cooking a success by coming up with a menu plan that lends itself to reheating. With a little planning, you’ll have your own list of go-to recipes and enjoy the beauty of batch cooking for yourself – week after week!

  • Pasta dishes such as lasagna or baked ziti are – AMAZING!
  • Soups such as lentil or minestrone
  • Muffins
  • Enchiladas
  • Burritos
  • Casseroles
  • Sauces, such as tomato sauce or curry, or salad dressing
kitchen counter with dirty dishes in sink
With batch cooking you worry about cleaning up less often!

How to avoid freezer burn

The easiest way is to allow cooked food to reach room temperature on the counter and then chill before freezing.  First cool food from 135 to 70 degrees within two hours, and then from 70 to below 41 within the next four hours. Seal in ziplock bag, wrap tightly with plastic wrap or enclose in freezer safe container, then label with the name of the recipe.

Five Tips for batch cooking success: 

  1. Select Winning Recipes. Choose recipes you know your family will love. My family loves Three Cheese Baked Ziti, Turkey Meatloaf and Red Lentil Soup.
  2. Shop in Bulk. Once you select recipes, take inventory of what spices, pasta and canned goods you have on hand and buy the rest. You may even find that you spend less money on groceries because you are laser-focused on specific dishes. 
  3. Have the right container! If you’re making lasagna or casseroles, choose freezer-safe glass ware, or save time on cleanup with recyclable aluminum trays. Keeping pans the same size helps maximize space in the freezer too! 
  4. Cool foods fully before labeling and freezing. First cool food from 135 to 70 degrees within two hours, and then from 70 to below 41 within the next four hours. Label each container with the name of the recipe and date it was made for easy recall!
  5. Make a schedule –  Keep your family traditions intact by writing in your Taco Tuesday’s or Pizza Friday’s and adjust your schedule accordingly! Just take 5 minutes to write out your monthly menu to help reduce decision stress and fatigue! And if it seems repetitive, try to remember what you ate yesterday for lunch – I bet no one will realize they’re on a rotation.

Here’s a sample schedule:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Turkey Burgers with Sweet Potato friesTaco TuesdayLentil Soup with Garlic BreadLeftoversPizza FridayEat OutGrilled Chicken and Vegetables
Three Cheese Baked ZitiTaco TuesdayLeftoversLentil Soup with Garlic BreadPizza FridayTurkey Burgers with Sweet Potato friesEatout
Grilled Chicken and VegetablesTaco TuesdayLentil Soup with Garlic BreadLeftoversPizza FridayEat OutSheet Pan Salmon
Three Cheese Baked ZitiTaco TuesdayTurkey Burgers with Sweet Potato friesLentil Soup with Garlic BreadPizza FridayLeftoversGrilled Chicken and Vegetables
Make a schedule of your own, pop in your favorite recipes, and change it up as needed. Once you have a starting point your weekly dinner meals will go much smoother!

There’s nothing better than coming home after a long day to find a freezer full of fresh meals that just need to be heated! And the best part is that you know exactly what is in them because you made them yourself!

Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!