Low Fat
Spiced Chicken Breasts
Recipe
Spiced
Paste:
1 large garlic clove
1 1/2 teaspoons kosher salt
1 small fresh red or green
chili like serrano or
cayenne
1/3 cup low fat plain yogurt
1 tablespoon fresh lemon
juice
2 teaspoons grated peeled
fresh ginger root
1 1/2 teaspoons ground
coriander seeds
3/4 teaspoon turmeric
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground
black pepper
1/4 teaspoon freshly grated
nutmeg
1/8 teaspoon ground cloves
4 skinless boneless chicken
breast halves, approximately
1 1/4 pounds
1 small red onion
2 teaspoons vegetable oil
Yogurt Sauce:
1/2 cup low fat plain yogurt
1 teaspoon fresh lemon juice
pinch 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.
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. Preheat
broiler and line broiler pan
with foil. Cut onion in half
through root end and reserve
1 half for sauce. Slice
remaining onion half in thin
slices, separating layers.
While broiling chicken, soak
onion slices in ice water in
small bowl. Arrange chicken
leaving plenty of room
between each piece on
broiler pan. Coat chicken
with 1 teaspoon vegetable
oil and broil about 3 inches
from heat 8 minutes. Turn
chicken over and brush with
remaining teaspoon vegetable
oil. Broil chicken about 6
minutes or until lightly
browned and no longer pink
in the center. Prepare sauce
while chicken is broiling:
Mince enough reserved onion
to measure 1 tablespoon and
stir all sauce ingredients
together in a small bowl.
Drain soaked onion and pat
dry between paper towels.
Top chicken with onion
slices and serve with yogurt
sauce. Serves 4.
Per serving, including
yogurt sauce, about 222
calories and 5 grams fat.
