Dear Chef Kathleen,

I'm lactose intolerant so I can't drink milk but I can tolerate yogurt. I need the calcium but most yogurts are either full of sugar or made with artificial sweeteners, which I don't care for. I'd like to make my own, but I don't know how. I don't have a fancy yogurt maker, and I'm not sure if I want to spend that kind of money. Do you have an easy yogurt recipe?

Taylor


Dear Taylor,

What has the same amount of potassium as a banana, as much protein as a handful of peanuts but only half the calories? Yogurt. It's an excellent source of calcium, providing nearly 100 milligrams more per serving than an 8-ounce glass of milk (the same size serving of yogurt has about 400 milligrams of calcium).

The healthy bacteria in yogurt are called probiotics, and they help break down lactose, the naturally occurring sugar in milk. That is the reason why some people who are lactose intolerant can digest yogurt more easily than milk products. To create a more palatable product with a longer shelf life, some manufacturers heat the yogurt, which kills the bacteria your body needs. To ensure the yogurt you choose contains live bacteria, look for the National Yogurt Association's seal, "Live and Active Cultures" on the label.

Homemade yogurt
To make your own yogurt, you'll need an instant read thermometer and an uninterrupted (or at least mostly chaos free) half hour.

Pour 4 cups of milk into a heavy-bottomed sauce pot. Using medium heat, bring milk to between 170 and 180 degrees. Remove pan from heat and cover. Let stand until thermometer reads 150 degrees, about 8-10 minutes. Add 3/4 cup instant nonfat dry milk and using a whisk, mix thoroughly.

Pour mixture into a glass container, and when the temperature drops to about 130 degrees, about 5-6 minutes more, add two heaping tablespoons plain yogurt or yogurt starter (available in health food stores). Do not stir. Cover tightly with a tight-fitting lid or plastic wrap and wrap with a towel. Let stand on the counter for eight hours or overnight. Then refrigerate six hours. Serve.

To flavor, add pureed bananas or berries that have been strained of their seeds or swirl in a tablespoon or so of applesauce or all-fruit jam. I find that I almost never need to sweeten homemade yogurt if the fruit is ripe and sweet, but on occasion, if you find it necessary, honey and maple syrup, used sparingly, work well.

Yogurt marinade
Yogurt is the basis for a great marinade for chicken as it tenderizes the meat beautifully. One of my favorite recipes, Chicken Brochettes over Rice, is super easy because you can marinate the chicken a day ahead. All you have to do when you come home is microwave some rice and grill the kabobs.

To prepare: place juice of 3 limes (about 3/4 cup), 1 tablespoon olive oil and 1/4 cup plain yogurt in a bowl and stir until just combined. Add 2 teaspoons grated garlic, 1/4 teaspoon salt, 1/4 teaspoon cardamom, 1 teaspoon turmeric, 1/2 teaspoon allspice, 1/4 teaspoon black pepper and 1/2 teaspoon cumin. Mix until completely combined. Taste and adjust seasonings. Divide the marinade in half, placing second half in the refrigerator for now.

Place 1 pound boneless, skinless chicken cut into 1-inch chunks into zippered plastic bag; pour one half of the marinade over chicken. Seal the bag, turning until all chicken is completely coated with marinade. Place in refrigerator at least one hour or overnight if possible. Place skewers in water and soak one to two hours.

Thirty minutes before serving, light the grill or turn on the oven broiler to high. Divide chicken evenly and "string" on skewers, using two skewers per kabob instead of one.

Meanwhile, prepare the rice. Place 2 cups long grain rice, 3 1/2 cups low-sodium stock or water, 1/2 cup dried raisins or currants and remaining half of marinade in an 8-cup glass measuring cup or any microwave-safe bowl. The rice expands a lot during cooking, so choose a container large enough to accommodate the final product. Microwave on high, uncovered, for 10 minutes. Reduce microwave to medium-low, continue cooking uncovered, for 15 minutes. Do not stir the rice at any time during the cooking process. Fluff with a fork just before serving. Season with salt to taste.

Meanwhile, grill or broil chicken skewers, about 4-6 minutes per side or until fork tender and cooked through. Serve kabobs over rice. Serves 4-6.

Tip: Up the good calories by adding chunks of onion and pineapple to the skewers before you cook them or whatever veggie appeals to you. Cut the veggies the same size as the chicken and allow a few extra minutes of cook time.

Rice tip: Most newer microwaves have a rice setting, so follow the directions and if you're not satisfied, follow my instructions next time. They work every time.

kd@chefkathleen.com