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Chicken Baked in Spicy Yogurt

Featured in the Honolulu Star-Bulletin on February 8, 2006.

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Ingredients:

Chicken Baked in Spicy Yogurt

  • 3 1/2 pounds chicken legs, skinned
  • 1 cup plain low-fat yogurt
  • 1/2 teaspoon cumin
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon ground ginger
  • 1 clove garlic, minced
  • 1/2 cup thinly sliced scallions (green onions)

Directions:

  1. Rinse chicken under cold, running water; dry with paper towels.
  2. Stir together all the other ingredients, except scallions.
  3. Add chicken and turn pieces to coat with yogurt mixture.
  4. Cover and refrigerate for 8 hours or longer.
  5. Spray 13 x 9-inch pan with nonstick cooking spray.
  6. Arrange chicken in pan.
  7. Cover with remaining sauce.
  8. Bake uncovered at 350°F for about 1 hour.
  9. Garnish with scallions.

Makes 8 servings.

Exchanges Per Serving:
4 Lean Meat

Nutrition information per serving:
Calories 177 (Calories From Fat 45); Total Fat 5 g (Saturated Fat 1 g); Cholesterol 122 mg; Sodium 149 mg*; Total Carbohydrate 2 g (Dietary Fiber 0 g, Sugars); Protein 31 g

* Not appropriate for low sodium diets.

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