Chicken in Yogurt Marinade with Vegetables
Chicken thigh gives more iron, zinc, and natural juiciness than dry breast, while Greek yogurt helps the meat stay tender without breading or excess carbs. A moderate amount of vegetables adds potassium, vitamin C, and some fiber without making the dish heavy. This is a practical keto dinner that can be marinated ahead and simply baked.
Mix Greek yogurt (120 g) with olive oil (20 g), garlic (15 g), tikka masala spice blend (5 g), ground ginger (5 g), paprika (3 g), salt (7 g), and black pepper (2 g). Slice onion (150 g) into half-rings, cut bell pepper (200 g) into large pieces, and leave cherry tomatoes (150 g) whole or cut them in half.
Place boneless skinless chicken thigh (800 g) into a bowl, add half of the onion and all of the yogurt marinade, mix well, and refrigerate for at least 12 hours. If you are short on time, let it sit for at least 1 hour, but longer marinating gives a deeper flavor.
Transfer the chicken to a baking dish together with the marinade. Spread the remaining onion, bell pepper, and cherry tomatoes on top. If you like, season the vegetables lightly on their own.
Bake at 180°C for about 40 minutes, until the chicken is fully cooked and the vegetables are soft and juicy. Serve hot, spooning the juices and marinade from the bottom of the dish over the meat.
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