Cumin-yogurt chicken
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | cup | Sliced onion; separated into rings |
| ½ | cup | Chopped fresh cilantro |
| ½ | cup | Plain fat-free yogurt |
| 2 | tablespoons | Ground cumin |
| ¼ | teaspoon | Salt |
| ¼ | teaspoon | Ground red pepper |
| 2 | Cloves garlic; crushed | |
| 8 | Chicken thighs; skinned, about 3 pounds | |
| Cooking spray | ||
| 2 | teaspoons | Ground sumac OR 1 teaspoon grated lemon rind |
Directions
1. Preheat oven to 350F.
2. Combine first 7 ingredients (onion through garlic) in a large bowl; stir well. Add chicken, stirring to coat with yogurt mixture. Cover and marinate in refrigerator 3 hours, stirring occasionally.
3. Place chicken and marinade in a 13"x9" baking dish coated with cooking spray. Sprinkle sumac over chicken mixture. Bake at 350F for 35min. Turn chicken over and bake an additional 35min or until done. Serve over couscous.
Yield: 4 servings
Per serving: Cal 301 (28% from fat) / Prot 45.1g / Fat 9.4g (SAT 2.3g, Mono 3.1g, Poly 2.2g) / Carb 7.2g / Fiber 1.2g / Chol 179mg / Iron 4.8mg / Sodium
364 mg cloves garlic; crushed Calc 126mg Recipe by: Cooking Light mag
Posted to EAT-L Digest by Kaye Sykes <kaye_sykes@...> on Feb 23, 1998