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.
Yogurt-Marinated Chicken
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Ingredients
- 11/2 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
- 4 boneless, skinless chicken breasts, about 4 ounces each
- 1 teaspoon olive oil
- 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
Instructions
- 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.
- To make dipping sauce, place all ingredients in a bowl and mix thoroughly. Chill for 2—3 hours.
- 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.
