When it's grilling season, it's easier to avoid the takeout trap.

LARRY CROWE/The Associated Press

Spending a few minutes in the morning creating a marinade for a healthy protein such as chicken or fish can ensure that a tasty entree is ready for quick cooking on the grill when the workday's done.

But when leaving food in a marinade all day, select ingredients with care.

Marinades usually are made with either acidic ingredients (such as vinegar and citrus juices) or enzymatic ingredients (such as pineapple and papaya juices). Both can change the texture of the food.

Highly acidic marinades can often toughen food, while those with enzymatic ingredients can make the surface of the food mushy.

A better choice for an all-day marinade is yogurt, which is only mildly acidic.

Yogurt marinades have tenderizing qualities and add great flavor. Plus, yogurt helps the other flavorings in the marinade permeate the meat, which helps the taste linger after grilling.

In a small bowl, mix together the yogurt, cilantro, oil, garlic, paprika, cumin, salt and pepper.

Place the chicken in a shallow dish and spread with half of the yogurt mixture; turn the chicken over and spread with the remaining yogurt mixture. Cover and refrigerate for 6 to 10 hours.

Preheat a gas grill to high or prepare a charcoal fire. Grill the chicken until it is cooked through and no longer pink at the center, about 5 minutes per side. Makes 4 servings.

PER SERVING: Calories 179 Fat 5 g (1 g sat) Cholesterol 66 mg Sodium 232 mg Fiber 1 g Carbohydrates 3 g Protein 27 g