⏱ 60 min total

Chicken with Yogurt-Lemon White Sauce

Name: Chicken with Yogurt-Lemon White Sauce
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ⅓ tbsp Lemon juice; 1 tsp, ground Oregano; ³⁄₁₆ tsp Coriander seed; 1 clove Garlic; ½ tbsp Olive oil; ³⁄₁₆ dash Salt; ³⁄₁₆ dash Black pepper; ⁷⁄₁₆ lb Chicken breast; ¹³⁄₁₆ tbsp Mayonnaise; ⅛ cup Greek yogurt; ³⁄₁₆ tbsp Granulated sugar; ⅓ tbsp Distilled vinegar; ³⁄₁₆ tbsp Parsley; ³⁄₁₆ tsp Lemon juice; ⅓ cup White rice

Per 1 serving · 318 g · 15 ingredients

Calories

628

31%
of a 2,000 cal day

Protein
51g
33% of calories
Carbs
55g
36% of calories
Fat
21g
31% of calories

Portion

✓ Protein-dense

At a glance

One serving of Chicken with Yogurt-Lemon White Sauce (318 g) has 628 calories, with 51 g of protein, 55 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (36% of calories). It is high in protein (101% DV), Vitamin K (37% DV) and thiamine (45% DV). Keep an eye on cholesterol, which provides 48% of the daily value.

Per 100 g

198cal

medium energy density

Protein per 100 cal

Net carbs

54g

carbs minus fiber

Fiber

1.8g

3.5 g sugar

High in

20%+ of the daily value

Protein101%
Vitamin K37%
Thiamine45%
Riboflavin (B2)37%
Niacin131%
Vitamin B6132%

Good source of

10–19% of the daily value

Vitamin E18%
Calcium10%
Potassium17%
Magnesium19%

Watch

20%+ of the daily value

Cholesterol48%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min

1
In a blender, combine lemon juice, oregano, coriander, garlic, and olive oil. Blend until smooth and season with salt and pepper to taste.
2
Marinate the chicken in half of the mixture for 1-4 hours in the refrigerator, turning occasionally.
3
Pat the chicken dry, season with salt and pepper, and cook in a skillet over medium-high heat until browned and the internal temperature reaches 165°F.
4
Chop the chicken and mix with the remaining marinade. Refrigerate while preparing the rice and sauce.
5
For the sauce, combine mayonnaise, yogurt, sugar, vinegar, parsley, lemon juice, and pepper. Season with salt to taste.
6
Prepare the rice according to the package directions.
7
Heat the chicken with the marinade until warmed through. Serve over rice, topped with the white sauce.

Vitamins & minerals

Amounts for 1 serving (318 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	20 μg	2%
Vitamin C	4 mg	5%
Vitamin D	0 μg	0%
Vitamin E	3 mg	18%
Vitamin K	45 μg	37%
Thiamine	1 mg	45%
Riboflavin (B2)	0.5 mg	37%
Niacin	21 mg	131%
Vitamin B6	2 mg	132%
Folate (B9)	169 μg	42%
Vitamin B12	1 μg	25%
Pantothenic acid	4 mg	73%
Choline	169 mg	31%

Minerals

Nutrient	Amount	% Daily Value
Calcium	99 mg	10%
Iron	4 mg	54%
Potassium	795 mg	17%
Magnesium	79 mg	19%
Phosphorus	526 mg	75%
Zinc	2 mg	20%
Copper	0.2 mg	21%
Manganese	1 mg	37%
Selenium	56 μg	102%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	0.3 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	51 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.1 g	—
Galactose	0.2 g	—
Glucose	0.1 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	2 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	1 g	—
Leucine	4 g	—
Lycopene	0 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	7 g	—
Proline	2 g	—
Retinol	15 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	1 g	—
Total omega 6	5 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 628 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

119min
Walking (3.5 mph)
75min
Cycling (moderate)
52min
Running (6 mph)
88min
Swimming laps

Common questions

How many calories are in Chicken with Yogurt-Lemon White Sauce?

One serving of Chicken with Yogurt-Lemon White Sauce (1 serving) has 628 calories, which works out to 198 calories per 100 g. That is about 31% of a 2,000-calorie day.

Is Chicken with Yogurt-Lemon White Sauce high in protein?

Yes. It has 51 g of protein per serving, and 33% of its calories come from protein (8 g of protein per 100 calories).

Is Chicken with Yogurt-Lemon White Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chicken with Yogurt-Lemon White Sauce?

200 mg per serving.

How much sugar is in Chicken with Yogurt-Lemon White Sauce?

3.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (318 g)

Calories628

% Daily Value*

Total fat 21g	27%
Saturated fat 3.5g	17%
Trans fat 0g
Cholesterol 144mg	48%
Sodium 200mg	9%
Total carbohydrate 55g	20%
Dietary fiber 1.8g	6%
Total sugars 3.5g
Protein 51g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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