Plain yogurt is a staple ingredient in many cuisines, particularly in Indian, Greek, and Middle Eastern cooking. Its creamy texture, tangy flavor, and numerous health benefits make it an excellent addition to various dishes, from savory meals to sweet treats. In this article, we will explore the different ways to use plain yogurt in cooking, its benefits, and some delicious recipe ideas to get you started.
Benefits of Using Plain Yogurt in Cooking
Plain yogurt is an excellent ingredient to incorporate into your cooking due to its numerous benefits. Here are some of the advantages of using plain yogurt in your recipes:
- High in Protein: Plain yogurt is an excellent source of protein, making it an ideal ingredient for those looking to increase their protein intake. Greek yogurt, in particular, is high in protein, with a 6-ounce serving containing around 15-20 grams of protein.
- Rich in Probiotics: Plain yogurt contains live and active cultures, which are beneficial for gut health. These probiotics can help support digestive health, boost the immune system, and even produce vitamins.
- Versatile Ingredient: Plain yogurt can be used in a variety of dishes, from marinades and sauces to baked goods and desserts. Its creamy texture and tangy flavor make it an excellent addition to many recipes.
- Low in Calories: Compared to other dairy products, plain yogurt is relatively low in calories. A 6-ounce serving of non-fat plain yogurt contains around 80-100 calories.
Using Plain Yogurt in Savory Dishes
Plain yogurt is a staple ingredient in many savory dishes, particularly in Indian and Middle Eastern cuisine. Here are some ways to use plain yogurt in savory recipes:
Marinades and Sauces
Plain yogurt can be used as a marinade for meats, poultry, and seafood. The acidity in the yogurt helps to break down the proteins, making the meat tender and flavorful. You can also use plain yogurt as a base for sauces and dips, such as tzatziki or raita.
Curries and Stews
Plain yogurt can be added to curries and stews to add creaminess and depth of flavor. It’s particularly useful in Indian and Pakistani cuisine, where it’s used to make popular dishes like chicken tikka masala and butter chicken.
Salads and Raitas
Plain yogurt can be used to make delicious salads and raitas. You can mix it with cucumber, cumin, and coriander to make a refreshing side dish or use it as a topping for salads and grilled meats.
Recipe Idea: Chicken Tikka Masala
Chicken tikka masala is a popular Indian dish made with marinated chicken cooked in a creamy tomato sauce. Here’s a simple recipe to get you started:
Ingredients:
- 1 1/2 pounds boneless, skinless chicken breast or thighs
- 1/2 cup plain yogurt
- 2 tablespoons lemon juice
- 2 tablespoons ghee or vegetable oil
- 2 teaspoons garam masala
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon cayenne pepper (optional)
- 1 can (14 oz) diced tomatoes
- 1 cup chicken broth
- Salt and pepper, to taste
- Fresh cilantro, for garnish
Instructions:
- In a large bowl, whisk together the yogurt, lemon juice, ghee or oil, garam masala, cumin, coriander, and cayenne pepper (if using).
- Add the chicken to the marinade and mix well to coat. Cover and refrigerate for at least 30 minutes or up to 2 hours.
- Preheat the grill or grill pan to medium-high heat. Remove the chicken from the marinade and cook until browned and cooked through, about 6-8 minutes per side.
- In a large saucepan, combine the diced tomatoes, chicken broth, salt, and pepper. Bring to a boil, then reduce the heat to medium-low and simmer for 10-15 minutes.
- Stir in the cooked chicken and simmer for an additional 2-3 minutes. Garnish with fresh cilantro and serve over basmati rice or with naan bread.
Using Plain Yogurt in Baked Goods and Desserts
Plain yogurt can be used in a variety of baked goods and desserts, from cakes and muffins to ice cream and frozen yogurt. Here are some ways to use plain yogurt in sweet recipes:
Cakes and Muffins
Plain yogurt can be used as a substitute for buttermilk or sour cream in cake and muffin recipes. It adds moisture and tenderness to the final product.
Ice Cream and Frozen Yogurt
Plain yogurt can be used to make delicious ice cream and frozen yogurt. You can mix it with sugar, flavorings, and cream to create a creamy and delicious dessert.
Panna Cotta and Custards
Plain yogurt can be used to make creamy panna cotta and custards. You can mix it with cream, sugar, and flavorings, then pour it into individual molds and chill until set.
Recipe Idea: Lemon Panna Cotta with Fresh Berries
Lemon panna cotta is a creamy and delicious dessert made with plain yogurt, cream, and lemon zest. Here’s a simple recipe to get you started:
Ingredients:
- 1 cup plain yogurt
- 1 cup heavy cream
- 1/2 cup granulated sugar
- 1 tablespoon lemon zest
- 2 tablespoons freshly squeezed lemon juice
- 1/4 teaspoon kosher salt
- 1/2 cup fresh berries (such as raspberries, blueberries, or strawberries)
Instructions:
- In a medium saucepan, combine the yogurt, cream, sugar, lemon zest, lemon juice, and salt. Cook over medium heat, stirring constantly, until the sugar has dissolved and the mixture is hot but not boiling.
- Remove the mixture from the heat and let it cool to room temperature. Cover and refrigerate for at least 4 hours or overnight.
- Pour the mixture into individual serving cups or ramekins. Chill in the refrigerator for at least 2 hours or until set.
- Serve the panna cotta chilled, topped with fresh berries and a drizzle of honey (if desired).
Conclusion
Plain yogurt is a versatile ingredient that can be used in a variety of dishes, from savory meals to sweet treats. Its creamy texture, tangy flavor, and numerous health benefits make it an excellent addition to many recipes. Whether you’re looking to add moisture to baked goods, creaminess to sauces, or a tangy flavor to marinades, plain yogurt is an excellent choice. So next time you’re cooking or baking, consider reaching for a cup of plain yogurt and exploring its many uses in the kitchen.
What are the benefits of using plain yogurt in cooking?
Plain yogurt is a versatile ingredient that offers numerous benefits in cooking. It adds moisture, tenderness, and a tangy flavor to various dishes, making it an excellent substitute for sour cream, buttermilk, or mayonnaise. Additionally, plain yogurt is a healthier alternative to these ingredients, as it is lower in calories and fat.
Using plain yogurt in cooking also provides several health benefits. It is an excellent source of protein, calcium, and probiotics, which can aid digestion and boost the immune system. Furthermore, plain yogurt can help to balance the flavors in a dish, reducing the need for added salt or sugar.
How can I use plain yogurt as a marinade?
Plain yogurt can be used as a marinade to tenderize and add flavor to meats, poultry, and seafood. To use plain yogurt as a marinade, mix it with herbs, spices, and other ingredients such as garlic, ginger, or lemon juice. Apply the marinade to the protein and refrigerate for several hours or overnight. The acidity in the yogurt will help to break down the proteins, resulting in a tender and flavorful dish.
When using plain yogurt as a marinade, it’s essential to note that the type of yogurt used can affect the outcome. Greek yogurt or Icelandic yogurt (skyr) are excellent choices, as they are thicker and creamier than regular yogurt. This will help the marinade to adhere to the protein better, resulting in a more flavorful dish.
Can I use plain yogurt in baked goods?
Yes, plain yogurt can be used in baked goods, such as cakes, muffins, and bread. It adds moisture, tenderness, and a subtle tanginess to the final product. When using plain yogurt in baked goods, it’s essential to note that it will affect the texture and consistency of the final product. Plain yogurt can replace some of the liquid ingredients, such as buttermilk or sour cream, and can also help to reduce the amount of sugar needed.
When substituting plain yogurt for other ingredients in baked goods, it’s crucial to consider the type of yogurt used. Non-fat or low-fat yogurt may not provide the same richness and moisture as full-fat yogurt. Additionally, Greek yogurt or Icelandic yogurt (skyr) can be used to add a tangier flavor and a denser texture to the final product.
How can I use plain yogurt in sauces and dips?
Plain yogurt can be used to make a variety of sauces and dips, such as tzatziki, raita, or ranch dressing. To make a sauce or dip with plain yogurt, mix it with herbs, spices, and other ingredients such as garlic, lemon juice, or cucumber. The acidity in the yogurt will help to balance the flavors and add a tangy taste to the final product.
When using plain yogurt in sauces and dips, it’s essential to consider the type of yogurt used. Greek yogurt or Icelandic yogurt (skyr) are excellent choices, as they are thicker and creamier than regular yogurt. This will help the sauce or dip to be more stable and less likely to separate. Additionally, plain yogurt can be used as a base for other sauces and dips, such as salsa or guacamole.
Can I use plain yogurt in soups and stews?
Yes, plain yogurt can be used in soups and stews to add creaminess and a tangy flavor. When using plain yogurt in soups and stews, it’s essential to note that it can curdle or separate if heated too high. To avoid this, it’s best to add the yogurt towards the end of cooking time, so it can heat through gently.
When using plain yogurt in soups and stews, it’s also crucial to consider the type of yogurt used. Greek yogurt or Icelandic yogurt (skyr) are excellent choices, as they are thicker and creamier than regular yogurt. This will help the soup or stew to be more stable and less likely to separate. Additionally, plain yogurt can be used to make a variety of soups and stews, such as borscht or creamy tomato soup.
How can I use plain yogurt in Indian and Middle Eastern cuisine?
Plain yogurt is a staple ingredient in Indian and Middle Eastern cuisine, where it’s often used to make a variety of dishes, such as curries, sauces, and dips. To use plain yogurt in Indian and Middle Eastern cuisine, mix it with spices, herbs, and other ingredients such as cumin, coriander, or cayenne pepper. The acidity in the yogurt will help to balance the flavors and add a tangy taste to the final product.
When using plain yogurt in Indian and Middle Eastern cuisine, it’s essential to note that the type of yogurt used can affect the outcome. Greek yogurt or Icelandic yogurt (skyr) are excellent choices, as they are thicker and creamier than regular yogurt. This will help the dish to be more stable and less likely to separate. Additionally, plain yogurt can be used to make a variety of Indian and Middle Eastern dishes, such as raita, tzatziki, or cucumber sauce.
Can I make my own plain yogurt at home?
Yes, you can make your own plain yogurt at home by heating milk and adding a yogurt starter or probiotic powder. The mixture is then incubated at a warm temperature, allowing the bacteria to ferment and thicken the milk. Homemade yogurt can be customized to your taste preferences by using different types of milk, such as whole, low-fat, or non-fat, and adding flavorings or sweeteners.
When making your own plain yogurt at home, it’s essential to note that the type of milk used can affect the outcome. Whole milk will produce a richer and creamier yogurt, while low-fat or non-fat milk will produce a lighter and tangier yogurt. Additionally, the incubation time and temperature can also affect the final product, so it’s crucial to follow a recipe and monitor the yogurt’s progress closely.