Garlic Chicken

Yield: 6     (serving size: 1 chicken breast half)

1 cup plain fat-free yogurt

1/4 cup fresh lemon jice

2 tbsp. minced garlic (about 6 cloves)

1/2 tsp. salt, divided

1/2 tsp. freshly ground black pepper, divided

1/4 tsp. ground cardamom

1/4 tsp. ground cumin

1/4 tsp. ground cinnamon

1/4 tsp. ground nutmeg

6 (6 oz.) skinless, boneless chicken breast halves

1 cup fat-free, less-sodium chicken broth

1 1/2 tbsp. olive oil

1 tbsp. chopped fresh parsley

  1. Combine yogurt, juice, garlic, 1/4 tsp. salt, 1/4 tsp. pepper, cardamom, cumin, cinnamon and nutmeg in a large zip-top plastic bag. Add chicken; seal. Marinate in refrigerator over night, turning bag occasionally.
  2. Remove chicken from bag, reserving marinade; pat chicken dry with paper towels. COmbine reserved marinade and broth.
  3. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with reamining 1/4 tsp. salt and 1/4 tsp. pepper. Add half of chicken to pan and cook 1 1/2 minutes on each side or until browned. Repeat procedure with reamaining chicken.
  4. Return chicken to pan and pour broth mixture over chicken. Bring to boil. Cover, reduce heat and simmer 12 minutes or until chicken is done. Place chicken on serving platter; discard liquid in pan. Sprinkle chicken evenly with parsley.

CALORIES 256 (21% from fat); FAT 6.2g (sat. fat 1.4g); CHOL 101mg; SOD 400mg; CARB 5.7g; FIBER 0.5g; PROTEIN 42.1g

from Cooking Light Annual Recipes 2008


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