Ingredients
- 1 cup plain low-fat yogurt
- 1/4 cup fresh lemon juice
- 2 tablespoons minced garlic (about 6 cloves)
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 1/4 teaspoon ground cardamom
- 1/4 teaspoon ground cumin
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 6 (6-ounce) skinless, boneless chicken breast halves
- 1 cup fat-free, less-sodium chicken broth
- 1 1/2 tablespoons olive oil
- 1 tablespoon chopped fresh parsley
Preparation
Step 1
Combine yogurt, juice, garlic, 1/4 teaspoon salt, 1/4 teaspoon pepper, cardamom, cumin, cinnamon, and nutmeg in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator overnight, turning bag occasionally.
Remove chicken from bag, reserving marinade; pat chicken dry with paper towels. Combine reserved marinade and chicken broth.
Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Add half of chicken to pan; cook 1 1/2 minutes on each side or until browned. Repeat procedure with remaining chicken. Return chicken to pan; pour broth mixture over chicken. Bring to a boil. Cover, reduce heat, and simmer 12 minutes or until chicken is done. Place chicken on a serving platter; discard liquid in pan. Sprinkle chicken evenly with parsley. Makes 6 servings.
. . .
Nutritional Information
Amount per serving
Calories: 256
Calories from fat: 22%
Fat: 6.2g
Saturated fat: 1.4g
Monounsaturated fat: 3.2g
Polyunsaturated fat: 0.9g
Protein: 42.1g
Carbohydrate: 5.7g
Fiber: 0.5g
Cholesterol: 101mg
Iron: 1.6mg
Sodium: 400mg
Calcium: 104mg
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