Yogurt Quails represent an easy and tasty recipe, ideal for those looking for a flavorful dish with few calories. With only 350 calories per serving, this dish is a light yet satisfying choice.

One of its strengths is undoubtedly its simplicity: requiring only 20 minutes of preparation and another 25 minutes of cooking, this dish becomes easily achievable even after a long day of work.

Furthermore, the use of yogurt in the preparation not only leads to a tasty result but also a soft and tender one, capable of winning over the palates of even the most demanding diners.

In conclusion, yogurt quails are the best choice for those who want to combine taste, lightness, and ease in the kitchen.

Recipe Notes

DIFFICULTY: simple and quick
PRO: tasty and light
CONS: long cooking times
PREPARATION: 20 minutes
NUTRITIONAL NOTES: 350 calories per serving
SUITABLE FOR: a light and tasty lunch

Notes on the Recipe Ingredients

Explore the ingredients that make Quails with Yogurt a unique and delicious dish.

Quails: The base of the recipe, make sure they are fresh for the best flavor.
Broth: Use chicken or vegetable broth to add depth to the dish.
Lemon: Adds a fresh citrusy note, balancing the flavors.
Yogurt: Prefer natural yogurt for a balanced creaminess.
Onion: Essential for the aromatic base, better if finely chopped.
Garlic: Adds an essential pungent touch, use it sparingly.
Paprika: Provides color and a light spicy touch to the dish.
Olive Oil: Use quality oil to flavor and cook the quails.
Salt and Pepper: Essential to enhance all the flavors of the ingredients.

Nutritional Values of the Poultry and Yogurt Dish

This culinary preparation stands out for its balance between high-quality proteins and healthy fats, but it also has some aspects to consider carefully:

Quality Proteins: Quails are an excellent source of lean proteins, essential for tissue repair and muscle growth.
Healthy Fats: The use of olive oil contributes with beneficial monounsaturated fatty acids for the heart.
Low Caloric Intake: With only 350 calories per serving, this dish fits well into a controlled diet.
Vitamins and Minerals: The presence of lemon and vegetables such as onion and garlic enriches the dish with vitamins C, B6, and elements like potassium and phosphorus.
Watch the Salt: Despite the numerous benefits, it is important to moderate the addition of salt to keep blood pressure under control.

Quails in Yogurt: Simple and Tasty Recipe

Servings 4

Prep Time 15

Cook Time 40

Total Time 55

Ingredients

8 Quails
20 cl Broth
1 Lemon
1 jar Yogurt
1 Onion
1 clove Garlic
1 tbs. Paprika
Olive oil
Salt
Pepper

Instructions

In a bowl, mix the chopped onion, garlic clove, paprika, grated peel and juice of half a lemon, adding salt and pepper to taste.
Spread some of the mixture on the quail.
Place the quails in a skillet with a drizzle of olive oil and brown them for 10 minutes per side.
Add the remaining mixture, pour in the hot broth, cover and cook for about 15 minutes.
Remove the quails from the heat and arrange them on a plate.
Mix the yogurth into the cooking sauce, adding a little strained lemon juice.
Let the sauce thicken over moderate heat and serve on the side.

Notes

For an even more aromatic touch, you can add a pinch of herbs such as thyme or rosemary to the onion-spice mixture. Also, for a lighter version, you can use low-fat Greek yogurt. This recipe pairs beautifully with light, aromatic white wines.

Author: Tips4Food

Calories: 350kcal

Course: Main Dish

Keyword: Calories, Cooking time, Preparation time, Quails with Yogurt, simple recipe, Tasty

Creative Variations to Enhance Your Quail Dish

If you are looking for innovative ideas to reinvent a classic dish, here are some variations that could stimulate your culinary imagination. To add an exotic touch, try sprinkling some curry powder along with paprika; the combination of spices will give the meat an irresistible aroma. If you prefer sweeter and more delicate flavors, replace the lemon with orange: the juice and zest will harmonize perfectly with the yogurt, creating a surprisingly fresh marinade. Another idea could be to enrich the side dish by incorporating roots such as sweet potatoes or carrots baked with aromatic herbs: these vegetables will complement the richness of the main course magnificently. Finally, for those who love bold flavors, adding crispy bacon bits or chorizo during cooking will introduce a smoky and spicy dimension that pairs well with the tenderness of the quails.

Frequently Asked Questions

Some frequently asked questions from our readers.

What type of meat is used in this recipe?

The main ingredient used is quail, a flavorful and delicate meat.

Can I substitute yogurt with another ingredient?

Yes, you can substitute yogurt with cooking cream to obtain a creamier sauce with a different taste.

How long does it take to prepare this dish?

In about 40-45 minutes, you can serve these delicious Quails with Yogurt following the indicated procedure.