Chicken Baked in Yogurt Sauce

Total Time: 13 Hours 10 Minutes Makes 4 servings

INGREDIENTS

1 tablespoon minced garlic

1 tablespoon minced fresh peeled ginger

1/8 teaspoon red pepper flakes, to taste (optional)

1-1/2 teaspoons ground cumin

1-1/2 teaspoons ground paprika

1-1/2 teaspoons turmeric

2 teaspoons chopped fresh rosemary, or 1 teaspoon dried

1 tablespoon chopped shallots

2 teaspoons fresh squeezed lemon juice

2 cups (1 pint) plain low-fat yogurt

2 whole chicken breasts, skinned, fat removed, and split in half to equal 4 pieces

 

DIRECTIONS In a cup or small bowl, combine the seasonings, shallots, lemon juice, and yogurt. Pour the mixture into a baking dish and add the chicken breasts, turning them over to coat well with the yogurt mixture. Cover and refrigerate overnight or for several hours.

Preheat the oven to 350 degrees F.

Uncover the chicken and bake for 1 hour.

Recipe reprinted by permission of Doubleday. All rights reserved.

Nutrition Information Makes 4 servings - Facts Per Serving: Calories: 225 Fat. Total: 4g Carbohydrates, Total: 12g Cholesterol: 76mg Sodium: 165mg Protein: 34g Fiber: 0g % Cal. from Fat: 16% Fat, Saturated: 0g

This sounds a lot like Tandoori Chicken.  There's a good shortcut if so...  You can buy tandoori paste in most grocery stores (comes as paste or as dry mix - you can use either).  Mix it with the yogurt to taste, add some chopped red onions, and marinate the chicken in it for a few hours.  You can bake it or grill it (both are really tasty options).

I love it over salad greens, particularly.

Karen