Lots of strong flavors, use your best judgment if you or your family members tend to avoid spicy foods. Cardamom is a strong spice and is relatively pricey, a substitution of 1 tsp curry powder is also good with this recipe.
1 cup plain fat-free Yogurt1/2 cup Lemon juice5 Garlic cloves, crushed2 tablespoons Paprika2 teaspoon ground Cardamom1 teaspoon ground Ginger1 teaspoon crushed hot red Pepper flakes (for a milder flavor: 1/2 crushed red pepper flakes 1/2 chopped roasted red pepper)6 skinless, boneless Chicken breasts
Combine yogurt, lemon juice, garlic, paprika, cardamom, ginger and red pepper flakes in a blender. Process until smooth.Cut slashes in chicken and place in a shallow casserole dish.Add half of the yogurt mixture, reserving the remainder. Cover and chill for about 15 minutes.Preheat oven to 400°. Spray another shallow baking dish with cooking spray.Remove and drain chicken. Discard yogurt mixture in dish.Place chicken in prepared dish. Brush chicken with reserved yogurt.Bake for 20 minutes or until juices run clear when meat is pierced. Serve immediately.
**Leftovers are good in a casserole, chopped with rice and peas. Bake at 400 for 15 minutes.
This site is best viewed in Firefox v.18, Chrome v.24, Safari v.5, Internet Explorer v.10 and mobile devices. Some features on this site require popups to be enabled.
Healthyeating.org is brought to you by Dairy Council of California. The mission of this website is to educate on issues of nutrition and healthy eating. For instance, our calcium calculator helps people decide how much of the recommended daily allowance of calcium they need (and are getting); our 'healthy eating quiz’ is a nutrition test and assessment tool or online nutrition app useful for parents and teachers interested in nutrition and health. Our free nutrition lesson plans help teachers from kindergarten to high school teach nutrition and healthy eating. And, of course, our milk nutrition and dairy nutrition facts offer information on topics such as milk and bone health and the health benefits of probiotics. While you're here, enjoy tips, online games, and quizzes to help get kids to eat healthy including kid-friendly recipes!