21. Learn to cook with yogurt. Many cultures, particularly Indian, use yogurt every day in cooking. Here are two great recipes that take advantage of this flexible food that’s also high in calcium:
Crispy Multigrain Chicken Tenders
1 pound boneless, skinless chicken breasts 3/4 cup fat-free plain yogurt 3 tablespoons orange juice concentrate 1/2 teaspoon garlic powder 1/2 teaspoon salt 3 cups multigrain cereal (Nature’s Path Heritage) 1/4 cup oat bran flour Quick spray of olive oil
1. Wash and pat dry the chicken; cut into one-inch chunks.
2. Mix yogurt, orange juice concentrate, garlic powder, and salt in a large bowl. Add chunks of chicken to the yogurt mixture, coating each piece thoroughly, and store in refrigerator for at least 30 minutes (you can make this the night before — it will be even more tender).
3. Place multigrain cereal with oat bran flour and a pinch of salt in another bowl and crumble up with your fingers (you can also grind the cereal in a food processor if you prefer a finer texture).
4. When ready to bake, preheat the oven to 425°F. Take the yogurt-coated chicken out of the fridge. Dip each piece in the cereal mixture and place on a baking sheet covered with parchment paper lightly sprayed with olive oil. Discard extra cereal and extra yogurt.
5. Give a quick olive oil spray over all the pieces. Bake in preheated oven until golden and crisp, 10-12 minutes.
Baked Chicken in Creamy Mustard Sauce
If you are lucky enough to have leftovers, this makes a great sandwich for the next day’s lunch.
1 pound boneless, skinless chicken breasts 3 tablespoons Dijon mustard 1/4 cup plain, nonfat yogurt 1/2 cup dry vermouth 1/3 cup fat-free chicken broth 1/4 cup fat-free buttermilk 1 tablespoon grainy mustard 1/8 teaspoon black pepper
1. Preheat oven to 375°F.
2. Wash and pat dry the chicken. Mix the Dijon mustard with the yogurt and coat the chicken with it. Cover and refrigerate for at least 30 minutes (this step can be done the night before).
3. When ready to bake, arrange the chicken in a shallow baking dish that can also go on top of the stove. Mix 1/4 cup vermouth with the chicken broth in a measuring cup and pour around the chicken. Bake for approximately 10 minutes, turning the chicken over once, and bake until just tender, an additional 10-15 minutes (do not overcook).
4. When ready, take the chicken breasts out of the baking dish and set them aside on a plate.
5. Place baking dish with the cooking “juices” on the stovetop over medium-high heat and pour in remaining vermouth. Bring to a boil and whisk in the buttermilk and grainy mustard. Lower heat and cook for a few minutes while stirring until well blended and creamy.
6. Place the chicken back in the baking dish, spoon the creamy sauce over it, and turn the heat off. Serve immediately with fresh ground pepper.