Similar to the Chicken Tandoori Recipe in an earlier post, this creamy chicken recipe serves 8 with just 3 grams of fat per serving. Served with Lemon Rice Pilaf (made with brown rice and included below) and a mixed green salad it makes a well-balanced meal.
1 1/4 cups low-fat organic or homemade yogurt
3 cloves of garlic, minced, or 3 teaspoons of diced garlic in oil
1 tbsp minced ginger root or 2 tsp ground ginger
1 tbsp freshly squeezed lemon juice
1 tbsp extra virgin olive oil
2 tsp paprika
1 tsp chili powder
1 tsp crumbled dried rosemary
1 tsp freshly ground black pepper
1/2 tsp turmeric
8 boneless skinless organic chicken breasts
Use a large glass pyrex dish to prepare the marinade. Combine yogurt, garlic, ginger root, lemon juice, olive oil, paprika, chili powder, rosemary, pepper and turmeric and mix well until it is smooth. Lay the chicken pieces in marinade in a single layer, turning so each piece is completely coated. Cover with saran wrap and chill in the refrigerator for up to 24 hours.
Prior to serving, preheat oven to 350 degrees Fahrenheit. Place the chicken in a layer on a greased baking sheet, reserving the marinade. Bake in the preheated oven for 25 minutes or until it is no longer pink inside, spooning marinade over the chicken after about 12 minutes. Serve with Rice Pilaf – recipe found below!
Lemon Rice Pilaf Recipe
1/2 cup raisins
1/4 cup slivered almonds
2 tbsp butter or margarine, divided
1 cup brown rice
1 small onion, chopped
2 cloves garlic, minced, or 2 tsps of garlic in oil
2 1/2 cups low sodium chicken broth
1 bay leaf
2 tbsp lemon juice
11 tsp grated lemon zest
a pinch of freshly ground black pepper
1 cup fresh sliced mushroom
Set a saucepan over medium heat. Cook the raisins and almonds in 1 tbsp of the butter until the almonds are golden, remove to a plate. Use the same saucepan and increase heat to medium-high. Cook rice, onion and garlic in remaining butter for about 5 minutes or until a light golden brown color. Add chicken broth, bay leaf, lemon juice, lemon zest and pepper. Cover and cook over low heat for 40 minutes. Add the mushrooms and cook for five more minutes. remove bay leaf. Sprinkle raisins and almonds over the dish.