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Garlic-Yogurt Baked Chicken⏱ 55 min total
Recipes

Garlic-Yogurt Baked Chicken

Per 1 serving · 160 g · 7 ingredients

Calories
193
10%
of a 2,000 cal day
  • Protein
    31g
    66% of calories
  • Carbs
    7.5g
    16% of calories
  • Fat
    3.6g
    17% of calories
Portion
  • ✓ Protein-dense
  • ✓ Low saturated fat

At a glance

One serving of Garlic-Yogurt Baked Chicken (160 g) has 193 calories, with 31 g of protein, 7.5 g of carbohydrates and 3.6 g of fat. Most of its energy comes from protein (66% of calories). It is high in protein (62% DV), riboflavin (b2) (25% DV) and niacin (74% DV). Keep an eye on cholesterol, which provides 29% of the daily value.

Per 100 g
121cal
low energy density
Protein per 100 cal
16g
Net carbs
7g
carbs minus fiber
Fiber
0.4g
1.4 g sugar

High in

20%+ of the daily value

  • Protein62%
  • Riboflavin (B2)25%
  • Niacin74%
  • Vitamin B680%
  • Vitamin B1221%
  • Pantothenic acid38%

Good source of

10–19% of the daily value

  • Thiamine16%
  • Choline19%
  • Iron11%
  • Potassium10%
  • Magnesium10%
  • Zinc10%

Watch

20%+ of the daily value

  • Cholesterol29%

Ingredients

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

Directions

Prep 10 minCook 45 min
  1. 1

    Lightly pound the chicken breasts to even out their thickness.

  2. 2

    Season the chicken with salt and pepper in a large bowl and set aside.

  3. 3

    In a separate bowl, mix the minced garlic, yogurt, and thyme. Pour over the chicken and coat thoroughly. Cover and refrigerate for 4 to 6 hours.

  4. 4

    Preheat the oven to 375°F (190°C).

  5. 5

    Grease a baking pan with cooking spray.

  6. 6

    Remove the chicken from the marinade, shaking off excess, and discard the marinade. Place the chicken in the prepared baking pan and sprinkle with bread crumbs.

  7. 7

    Bake for 40 to 45 minutes, or until the chicken is fully cooked.

  8. 8

    Remove from the oven and serve immediately.

Vitamins & minerals

Amounts for 1 serving (160 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A9 μg
1%
Vitamin C2 mg
2%
Vitamin D0 μg
0%
Vitamin E1 mg
4%
Vitamin K1 μg
1%
Thiamine0.2 mg
16%
Riboflavin (B2)0.3 mg
25%
Niacin12 mg
74%
Vitamin B61 mg
80%
Folate (B9)20 μg
5%
Vitamin B120.5 μg
21%
Pantothenic acid2 mg
38%
Choline103 mg
19%

Minerals

NutrientAmount% Daily Value
Calcium61 mg
6%
Iron1 mg
11%
Potassium470 mg
10%
Magnesium41 mg
10%
Phosphorus310 mg
44%
Zinc1 mg
10%
Copper0.1 mg
9%
Manganese0.2 mg
7%
Selenium32 μg
58%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene9 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.2 g—
Galactose0.2 g—
Glucose0.1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose1 g—
Leucine2 g—
Lycopene0 μg—
Lysine3 g—
Maltose0.1 g—
Methionine1 g—
Monounsaturated fats1 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol9 μg—
Serine1 g—
Starch4 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.4 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 193 calories

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

  • 37min
    Walking (3.5 mph)
  • 23min
    Cycling (moderate)
  • 16min
    Running (6 mph)
  • 27min
    Swimming laps

Common questions

How many calories are in Garlic-Yogurt Baked Chicken?

One serving of Garlic-Yogurt Baked Chicken (1 serving) has 193 calories, which works out to 121 calories per 100 g. That is about 9.7% of a 2,000-calorie day.

Is Garlic-Yogurt Baked Chicken high in protein?

Yes. It has 31 g of protein per serving, and 66% of its calories come from protein (16 g of protein per 100 calories).

Is Garlic-Yogurt Baked Chicken keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Garlic-Yogurt Baked Chicken?

153 mg per serving.

How much sugar is in Garlic-Yogurt Baked Chicken?

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

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