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 program, brought to you by Dairy Council of California, aligns with the Dietary Guidelines for Americans.
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