Spiced Chicken with yogurt sauce
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Spiced Paste:1 large garlic clove1 1/2 teaspoons kosher salt1 small fresh red or green chili like serrano or cayenne1/3 cup low-fat plain yogurt1 tablespoon fresh lemon juice2 teaspoons grated peeled fresh gingerroot1 1/2 teaspoons ground coriander seeds3/4 teaspoon turmeric1/2 teaspoon ground cumin1/2 teaspoon freshly ground black pepper1/4 teaspoon freshly grated nutmeg1/8 teaspoon ground cloves4 skinless boneless chicken breast halves (approx 1 1/4 pounds total)2 teaspoons vegetable oilYogurt Sauce:1/2 cup low-fat plain yogurt1 teaspoon fresh lemon juicepinch cayenne
Spice Paste:
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.
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.
Nutritional Info 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
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