Kefir marinated chicken with herb salad
Kefir is a quick marinade for thin chicken cutlets, its mild tang and enzymes tenderizing the meat in minutes while you put together a green salad. The chicken will be tender and juicy, ready in under half an hour.
About 520 calories a serving, 48 g protein, 12 g carbohydrate, 30 g fat. From USDA figures for 75% of the ingredients; amounts are the recipe's.
To buy
- 3/4 pound chicken cutlets or thin breasts
- 4 ounces mixed salad greens
From your shelf
- 1 cup plain kefir cultured lowfat milk smoothie
Staples
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 2 tablespoons oil
- 2 cloves garlic
- 1/4 medium onion
- Mince 2 cloves garlic and stir into 1 cup kefir with 1 teaspoon salt and 1/2 teaspoon pepper. Lay 3/4 pound chicken cutlets in a shallow bowl and pour the kefir mixture over them, turning to coat both sides. Let sit while you start the pan, about 8 minutes.
- Set a large skillet over medium-high heat and add 2 tablespoons oil. When the pan is hot, lift the chicken from the kefir and lay it in the pan, shaking off excess marinade; reserve the bowl. Cook undisturbed until the chicken is golden on the bottom, about 4 minutes.
- Flip the chicken and cook until the other side is golden and the thickest part reads 160°F (71°C) when you cut into it, about 3 minutes more. Transfer to a plate.
- Toss 4 ounces mixed greens with the reserved kefir marinade thinned by rubbing 1/4 onion on the side of the bowl and adding a squeeze of its juice. Plate the salad alongside the chicken and serve warm.
Note You can marinate the chicken up to 2 hours ahead if time allows. Leftovers keep 2 days refrigerated, eaten cold or gently reheated. Serve with rice or flatbread to stretch the meal.
On the label
PASTEURIZED CULTURED ORGANIC LOWFAT MILK, ORGANIC NONFAT MILK, PECTIN, VITAMIN A PALMITATE, VITAMIN D3.
Simple Truth, milk, serving 240 ml, package 16 fl oz/1 PT/473 mL. Ingredients as printed on the label.
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Other milk
- Lifeway kefir, cultured lowfat milk smoothie, strawberry bananaLifeway
- Lifeway lowfat kefir milk smoothie, vanilla plumLifeway
- Signature Select butter milk texas style biscuits, butter milkSignature Select
- Gehl's cheese sauce nacho, milk cheddarGehl's
- Only Ewe pure sheep's milk yogurt, pear apple tarragonOnly Ewe
- Maple Hill Creamery creamline whole milk yogurt, mapleMaple Hill Creamery
- Kemps select 2% reduced fat milkKemps
- Bessy's Best 100% whole milk, chocolateBessy's Best
- Promised Land Dairy homogenized milkPromised Land Dairy
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Cooks as milk, frozen fruit. Half of it left? Use up the milk.