A yogurt marinade with turmeric, chicken spice, garlic powder, olive oil, and vinegar. The cut chicken soaks in it overnight in the refrigerator, then browns on the grill or in the oven. The acidity of the yogurt and vinegar is what tenderizes the meat before grilling.
A marinade built on yogurt, not on oil alone.
The acidity of the yogurt and vinegar works on the surface of the meat and tenderizes it, and the overnight soak gives the spices time to sink in instead of sitting on the skin. The ketchup here is not for sweetness but for its sugar, which helps the chicken brown on the grill.
Mix the yogurt with the turmeric, chicken spice, garlic powder, olive oil, vinegar, salt, ketchup, and black pepper in a bowl.
Add the cut chicken to the marinade, cover the bowl, and leave the chicken overnight in the refrigerator.
Brown the chicken on the grill or in the oven, whichever you prefer.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Yogurt Marinade for Grilled Chicken, and how to fix them:
The heat is too high and the pieces are thick. Move the pieces away from direct heat or lower the grill, and check that the meat at the bone reaches 74°C.
The pieces were wet when marinated. Pat the chicken dry with paper towels before coating it so the marinade clings to the surface.
It marinated longer than a night. The source sets one night, which is enough to tenderize the meat and let the spices sink in.
The grill was not preheated or the pieces were crowded. Preheat the grill before adding the chicken and space the pieces out so their steam escapes.
The chicken keeps in its marinade in the refrigerator for one night, as in the source, and no longer.
Grilled chicken keeps in a sealed container for up to 3 days.
Freeze the chicken raw in its marinade for up to two months, and thaw it in the refrigerator overnight before grilling.
In the oven or on the grill for a few minutes; the microwave dries out grilled meat.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Full-fat yogurt | Fat-free yogurt | 245 g | Less fat, and its tenderizing power stays the same because it comes from the acidity, not the fat. |
| Ketchup | Tomato paste with a drizzle of honey | 15 g paste with 5 g honey | Less added sugar and simpler ingredients, and it does the same browning job. |
| Cut whole chicken | Boneless chicken thighs | 1200 g | Faster to cook and less prone to drying out than breasts. |
| White vinegar | Lemon juice | 15 ml | Similar acidity with a softer flavor, and the more common choice in Gulf marinades. |
| Servings | Chicken | Yogurt | Olive oil |
|---|---|---|---|
| 2 servings (half batch) | 600 g | 120 g | 30 ml |
| 4 servings (base recipe) | 1200 g | 245 g | 60 ml |
| 8 servings (double) | 2400 g | 490 g | 120 ml |
Do not marinate longer than one night: the acidity of the yogurt and vinegar keeps breaking down the surface of the meat, and the chicken comes out overly soft with a mushy texture. And wipe the excess marinade off the pieces before grilling so they brown instead of steaming in their liquid.
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