CHECK out any supermarket dairy section these days and you'll be overwhelmed by the different varieties and flavours of yogurt available.
Yogurt is a great source of calcium, protein and the new nutritional buzzword, probiotics, the living organisms that help maintain a healthy digestive tract. And, of course, it tastes terrific, not just as a quick snack but also in recipes, both savory and sweet.
Tandoori Chicken
You need to plan ahead to make this because it needs to marinate for at least eight hours.
3 lbs of skinless chicken pieces (thighs work well), trimmed of all visible fat ½ cup plain yogurt, two per cent fat content or higher
2 Tbsp fresh lemon juice
1 Tbsp minced garlic
1 Tbsp grated ginger root
1 Tbsp ground cumin
1 tsp ground coriander
½ tsp cayenne
¼ tsp ground cardamom
¼ tsp freshly ground black pepper
1 tsp salt
Vegetable oil
Chopped cilantro for garnish
Prick the flesh of the chicken all over with a fork. Using a sharp knife, cut shallow slashes in the flesh (this will allow the marinade to penetrate). Place chicken in a large, shallow glass baking dish.
In a glass bowl, combine all remaining ingredients except the vegetable oil and cilantro and whisk to combine well. Pour the yogurt mixture over the chicken and rub it into the flesh, turning chicken several times. Cover and refrigerate eight hours or overnight.
Remove the chicken from the refrigerator at least 30 minutes before cooking.
Preheat oven to 450 degrees. Place the chicken on a rack in a roasting pan, brush with vegetable oil and bake, turning once, for 25-30 minutes or until juices run clear when chicken is pierced near a bone. Sprinkle with chopped cilantro just before serving. Makes four to six servings.
Greek Yogurt Pancakes
Be sure to use thick Greek yogurt for this recipe; regular yogurt will make the batter too thin.
1½ cups vanilla flavoured Greek yogurt
1½ cups all-purpose flour
1½ tsp baking powder
¾ tsp baking soda
¼ tsp salt
1 egg
¾ cup milk
In a medium bowl, stir together the yogurt, egg and milk. In a separate large bowl, mix together the flour, baking powder, baking soda and salt. Pour the yogurt mixture over the dry ingredients and stir until just combined.
Preheat a griddle to medium-high and spray with nonstick spray or brush with vegetable oil. Spoon the batter onto the preheated grill; flip when the surface has bubbles and looks slightly dry. Cook until golden brown on both sides; serve with butter and syrup. Makes about eight large pancakes or 12 to 16 small pancakes.
Mango Lassi
This is a delicious Indian drink. It's a cross between a smoothie and a milkshake.
2 ripe, sweet mangos
1½ cups plain low-fat yogurt
2 Tbsp liquid honey
2 cups ice (about 12 cubes)
Peel and dice the mangos; puree in a blender. Add the remaining ingredients and puree until the drink is smooth and frothy. Serve in tall glasses with additional ice cubes if desired. Makes about four one-cup servings.
Angela Shellard is a self-described foodie. She has done informal catering for sports and business functions and enjoys entertaining family and friends at home. Contact: [email protected].
