Yogurt-Marinated Chicken

Serves 4 / Featuring yogurt in the chicken coating and dipping sauce, this Indian-spiced dinner dish offers a good dose of calcium. Prep tip: Increase heat by adjusting spice amounts to taste. Serving tip: Great with brown rice.

1 1/2 teaspoons ground cumin
1 teaspoon ground coriander
3/4 teaspoon ground ginger
1 teaspoon ground turmeric
1/4 teaspoon ground red pepper
1 teaspoon garlic powder
1/2 teaspoon kosher salt
6 ounces plain nonfat yogurt

Dipping Sauce
1/4 cup minced fresh cilantro
1/4 cup sliced green onions
1 tablespoon lime juice
1 clove garlic, minced
1/2 cup plain low-fat yogurt
Salt and freshly ground pepper
4 boneless, skinless chicken breasts, about 4 ounces each
1 teaspoon olive oil
Salt and pepper
Green bell pepper slices and red onion slices, for garnish

1. Place all spices (cumin through kosher salt) in a shallow dish and mix thoroughly. Place yogurt in a separate shallow dish. Rub chicken pieces with 1 teaspoon oil, then coat each side with spice mixture. Season with salt and pepper. Dip in yogurt to coat. Place chicken in a glass dish, cover, and refrigerate overnight.
2. To make dipping sauce, place all ingredients in a bowl and mix thoroughly. Chill for 2—3 hours.
3. Preheat a grill pan or stovetop grill to medium-high (you can also use the broiler). Cook chicken for 7—10 minutes per side, until juices run clear. Serve with dipping sauce on the side; garnish with green pepper and red onion slices.

PER SERVING: 188 cal, 16% fat cal, 3g fat, 1g sat fat, 69mg chol, 30g protein, 8g carb, 1g fiber, 360mg sodium