Yogurt and Spice-Infused Chicken Breasts

Featured in the Honolulu Star-Advertiser on February 28, 2018.

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Ingredients:

Yogurt and Spice-Infused Chicken Breasts

  • 1/2 cup nonfat plain Greek or plain yogurt
  • 1/2 cup fresh cilantro
  • 1 clove garlic
  • Juice of 1/2 lemon
  • 1 (1-inch) piece peeled fresh ginger, coarsely chopped
  • 1/4 red onion or 1 shallot, coarsely chopped
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon ground turmeric
  • 1 pound boneless, skinless chicken breasts, pounded or sliced to even thickness

Directions:

In a food processor, combine yogurt, cilantro, garlic, lemon juice, ginger, onion, cumin, salt, cayenne pepper, and turmeric. Transfer to a zipper-top bag or bowl. Add chicken and turn to coat. Refrigerate for 3 or more hours, turning occasionally, if possible.

Heat broiler to high and set an oven rack 3-4 inches from heat. Lightly coat a foil-lined, rimmed baking sheet or broiler pan with nonstick cooking spray.

Remove chicken from marinade, letting any excess drip off, and place on baking sheet. Broil chicken for 4-6 minutes per side, or until just cooked through. Serves 4.

Tip: Marinating chicken and herbs, spices and yogurt give flavor as well as tenderizes.

Approximate Nutrient Analysis per serving:
160 calories, 3 g fat, 0.5 g saturated fat, 85 mg cholesterol, 300 mg sodium, 3 g carbohydrate, 0 g fiber, 2 g sugar, 29 g protein

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