Yogurt curried chicken wings
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | tablespoon | Plus 1 tsp peanut oil |
| 2 | tablespoons | Mild or hot curry powder |
| 2 | teaspoons | Ground cumin |
| 1 | teaspoon | Ground red pepper |
| 2 | teaspoons | Dried oregano leaves |
| 1 | teaspoon | Ground coriander seed |
| 1 | teaspoon | Gound cardamom |
| 1 | teaspoon | Ground ginger |
| 1 | teaspoon | Salt |
| ½ | teaspoon | Black pepper |
| ¾ | cup | Plain nonfat yogurt |
| 1 | tablespoon | Plus 1 ts. honey |
| 2 | pounds | 4 oz roaster chicken-wing |
| Drumsticks, skinned | ||
Directions
In small skillet, heat oil; add curry powder, cumin, oregano, coriander, cardamom, ginger, salt, black pepper and ground red peppe.
Cook over low heat, sirring constantly, 15 minutes. Transfer seasoning mixture to small bowl; with wire whisk, stir in yogurt and honey.
Spoon yogurt mixture into gallon-sze sealable plastic bag; add chicken. Seal bag, squeezing out air; turn to coat chicken.
Refrigerate at least 6 hours or overnight, turning ag occasionally.
Preheat oven to 45oF. Line large baking sheet with foil; spray with non-stick cooking spray.
With tongs, arrange chicken in a single layer on prepared baking sheet. Spoon any remaining sauce evenly over chicken. Bake 15-20 minutes, until chicken is cooked through and golden brown.
EACH SERVING PROVIDES: ¼ milk; 1 fat, 3 proteins; 20 optional calories
PER SERVING: 280 calories, 29g protein; 12g fat, 13g carbohydrate; 143mg calcium; 665mg sodium 73mg cholesterol; 1g dietary fiber