Yogurt-based marinades for meat
Yogurt-based marinades are a tenderizing technique for meat, where yogurt is blended with herbs, spices, and aromatics like garlic, ginger, lemon, and cumin. This method is a cornerstone of South Asian, Middle Eastern, and Mediterranean cuisines, famously used for dishes like Indian tandoori chicken and Persian kebabs.
🍽️ Nutrition at a glance
The marinade itself is low in carbohydrates and fat, primarily contributing protein and calcium from the yogurt, while the meat adds significant protein and fat. A typical serving of marinated and cooked meat (e.g., 4-5 oz) provides a high-protein meal with a calorie range of 250-400, depending on the cut of meat and added oils.
Nutrition breakdown
| Calories | 75 kcal |
| Protein | 4.5 g |
| Carbs | 5 g |
| Fat | 4 g |
| Fiber | 0 g |
| Sugar | 4 g |
| Sodium | 300 mg |
| Calcium | 150 mg |
| Phosphorus | 120 mg |
| Potassium | 200 mg |
| Vitamin B12 | 0.3 µg |
| Riboflavin (B2) | 0.15 mg |
| Zinc | 0.8 mg |
| Selenium | 4 µg |
| Vitamin A | 30 µg |
Per 1/2 cup (120 g) · estimated, varies by recipe
💡 What's interesting
The lactic acid and enzymes in yogurt gently break down meat proteins, resulting in exceptionally tender and juicy results without the mushy texture that can occur with highly acidic marinades. This technique also creates a perfect base for spices to adhere to, leading to a flavorful crust when grilled or roasted.
