- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 305.5
- Total Fat: 4.1 g
- Cholesterol: 140.0 mg
- Sodium: 494.1 mg
- Total Carbs: 6.4 g
- Dietary Fiber: 0.7 g
- Protein: 57.7 g
Spiced Chicken with yogurt sauceSubmitted by: CELTICBABE6785
1 large garlic clove
1 1/2 teaspoons kosher salt
1 small fresh red or green chili like serrano or cayenne
1/3 cup low-fat plain yogurt
1 tablespoon fresh lemon juice
2 teaspoons grated peeled fresh gingerroot
1 1/2 teaspoons ground coriander seeds
3/4 teaspoon turmeric
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1/8 teaspoon ground cloves
4 skinless boneless chicken breast halves (approx 1 1/4 pounds total)
2 teaspoons vegetable oil
1/2 cup low-fat plain yogurt
1 teaspoon fresh lemon juice
Mince garlic with salt and mash to a paste. Mince chili (including seeds for a spicier paste). Stir together with garlic paste and remaining spice paste ingredients in a bowl.
1) Cut 3 diagonal cuts about 1/4 inch deep in each chicken breast. Rub spice paste into cuts and all over chicken. Marinate chicken, covered, 30 minutes at cool room temperature.
2) Place the oil in a large frying pan and arrange chicken, leaving plenty of room between each piece.
3) Fry off for about 8 minutes on each side, until no longer pink in the middle.
4) Stir all sauce ingredients together in a small bowl. Top chicken with the sauce, and serve with a green salad.
Number of Servings: 4
Recipe submitted by SparkPeople user CELTICBABE6785.