Greek yogurt is the quickest way to a creamy, gently acidic pan sauce that clings to chicken. It sits in the fridge doing nothing, so tonight it becomes dinner: seared chicken thighs coated in herbs and yogurt, ready in half an hour.

Serves 2. 30 minutes, 25 at the stove.

About 540 calories a serving, 40 g protein, 12 g carbohydrate, 36 g fat. From USDA figures for 89% of the ingredients; amounts are the recipe's.

You need 1 cup [227g] greek yogurt, 2 cloves garlic, 3/4 teaspoon salt, 1/2 teaspoon pepper, 1 teaspoon dried oregano, 2 tablespoons oil, 1 medium onion, 1 tablespoon butter, 4 pieces, about 1.5 pounds chicken thighs, bone-in and skin-on.

1. Pat 4 bone-in, skin-on chicken thighs dry with a paper towel and season inside and out with 3/4 teaspoon salt, 1/2 teaspoon pepper, and 1 teaspoon dried oregano. Heat 2 tablespoons oil in a large skillet over medium-high heat until smoking.
2. Lay the chicken skin-side down and don't move it until the skin is deep golden and releases easily, about 8 minutes. Flip and cook 4 minutes more until the other side is browned.8 min
3. Reduce heat to medium and add 1 medium onion, thinly sliced, and 2 minced garlic cloves to the pan around the chicken. Stir the vegetables while the chicken continues to cook through, about 7 minutes more; pull a thigh from the thickest part, it should reach 165°F [74°C] on an instant-read thermometer.7 min
4. Push the chicken to the side of the pan and stir 1 cup greek yogurt and 1 tablespoon butter into the vegetables until the butter melts and the mixture is smooth. Cook, stirring gently, until the sauce is hot but not boiling, about 2 minutes. Taste and add salt and pepper if needed.2 min

Note Swap chicken with 4 thick pork chops or 1.5 pounds salmon fillet. Leftovers keep in the fridge for 3 days; reheat gently on low heat. Serve over rice or with bread to soak up the sauce.

A few spoonfuls of greek yogurt becomes a tangy, creamy sauce for pasta in minutes. Tonight's dinner turns scraps into something worth eating, and the yogurt does the work of cream without the fuss.

Serves 2. 20 minutes, 15 at the stove.

About 490 calories a serving, 16 g protein, 67 g carbohydrate, 18 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

You need 1/4 cup greek yogurt, 6 oz pasta, 2 cloves garlic, 2 tablespoons oil, to taste salt, to taste pepper.

1. Bring a pot of salted water to a boil and cook 6 oz pasta until al dente, about 10 minutes, then reserve 1/2 cup starchy water and drain.10 min
2. While the pasta cooks, mince 2 cloves garlic and heat 2 tablespoons oil in a large skillet over medium heat until fragrant, about 1 minute.1 min
3. Whisk the 1/4 cup greek yogurt with 1/4 cup of the reserved pasta water until smooth, then pour it into the skillet with the garlic and stir gently until hot but not boiling, about 2 minutes.2 min
4. Add the drained pasta to the skillet and toss to coat, adding more pasta water a tablespoon at a time if the sauce is too thick.2 min
5. Taste and season with salt and pepper, then divide between two bowls.

Note Swap the yogurt for sour cream or crème fraîche if you have it. Leftovers keep two days in the fridge; reheat gently with a splash of water. Serve with crusty bread or a green salad to round out the meal.

A quick pan sauce built on Greek yogurt gives chicken breast brightness and body. Three quarters of a pot finds its purpose here, stretched with garlic and lemon to coat rice and tender meat in less than half an hour.

Serves 2. 30 minutes, 15 at the stove.

About 910 calories a serving, 62 g protein, 87 g carbohydrate, 34 g fat. From USDA figures for 89% of the ingredients; amounts are the recipe's.

You need 1 1/2 cups [360g] Greek yogurt, 1 teaspoon salt, 1/2 teaspoon pepper, 2 tablespoons oil, 2 cloves garlic, 1 cup rice, 1 tablespoon butter, 12 ounces chicken breast, 1 lemon.

1. Start rice in 2 cups of salted water at a boil, then cover, reduce heat to low, and set a timer for 18 minutes while you work on the chicken.
2. Pound 12 ounces of chicken breast to even thickness between two sheets of plastic, season both sides with 1/2 teaspoon salt and 1/4 teaspoon pepper, then heat 2 tablespoons oil in a large skillet over medium-high heat until shimmering.
3. Lay the chicken in the pan and cook undisturbed for 5 minutes, then flip and cook another 4 minutes until cooked through, transferring to a cutting board while you make the sauce.9 min
4. Mince 2 garlic cloves and add to the warm pan off heat along with 1 1/2 cups Greek yogurt, stirring to combine and scraping up any brown bits, then squeeze juice from half a lemon into the sauce and season with 1/2 teaspoon salt and 1/4 teaspoon pepper.
5. Cut the chicken into bite-sized pieces and stir into the yogurt sauce to warm through, then fold in 1 tablespoon butter to round out the flavor.2 min
6. Fluff the rice with a fork when the timer sounds, then divide between two bowls and top with the chicken and yogurt sauce.

Note Swap chicken breast for thigh if you have it, which stays more tender. Store leftovers in the fridge up to three days and warm gently in a pan with a splash of water to loosen the sauce. Serve with a green salad or steamed greens, or stretch the dish with a cup of shredded cucumber stirred into the sauce.