A great way to infuse flavor without a lot of fat is to marinate chicken in a spiced yogurt mixture before baking it.
The marinade bathes the chicken, keeping it moist, while Indian spices, including cumin, coriander and turmeric,
penetrate deep into the meat.
Put the chicken in to marinate before leaving for work, and when you get home, all you need to do is bake it.
The chicken can also be grilled.
To lower the calories and fat, remove the skin from the chicken after cooking or buy skinless chicken pieces
(with the bone still in) instead of using a whole cut-up chicken.
This makes a great meal for entertaining; the chicken can be served hot from the oven or at room temperature.
Prep time: 15 minutes or less
Total time: 1 hour or less, plus 4 to 24 hours to marinate
| (CLICK TO BUY)
2 garlic cloves
1/4 cup fresh cilantro
1 small jalapeño, stemmed and seeded
1-inch piece fresh ginger, peeled
1/2 onion, quartered
1 cup nonfat plain yogurt
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon salt
1/2 teaspoon ground turmeric, optional
1/2 teaspoon cayenne pepper
1 (3 1/2 to 4-pound) chicken, cut into 8 pieces
1 teaspoon canola oil
In a food processor with the motor running, add garlic. Add cilantro, jalapeño, ginger, and onion and pulse
until coarsely chopped. Add yogurt, cumin, coriander, salt, turmeric, and cayenne pepper and pulse to combine,
scraping down the sides to blend. Transfer to a bowl or zip-top bag.
With a sharp knife, slash chicken diagonally along the grain, about 1/2 inch deep and 1 inch apart. Add chicken to marinade and turn pieces to coat.
Refrigerate 4 to 24 hours.
When ready to cook, preheat the oven to 450 degrees.
Remove chicken pieces from marinade and place in a roasting pan. Drizzle with oil.
Bake for 30-40 minutes, or until cooked through.
Nutrition Information Per Serving
Calories 265, Calories from Fat 135, Total Fat 15.0 g, Saturated Fat 4.0 g, Trans Fat 0.0 g,
Polyunsaturated Fat 3.3 g, Monounsaturated Fat 6.0 g, Cholesterol 90 mg, Sodium 190 mg,
Total Carbohydrate 2 g, Dietary Fiber 0 g, Sugars 1 g, Protein 29 g;
|FRESHDIRECT NUTRITION PER SERVING|
0 carbohydrate servings (less than 5g carb)
Reprinted, with permission, from the American Cancer Society. The Great American Eat-Right Cookbook.
Atlanta, GA: American Cancer Society; 2007, www.cancer.org/bookstore.