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Chicken with Yogurt-Cilantro Sauce



Chicken with Yogurt-Cilantro Sauce
Number of Servings: 6 Total Preparation Time: 1 hour
Actual Cooking Time: 45 minutes Source: California Milk Advisory Board
Food Groups: Dairy, Vegetables, Protein
Main Ingredient: Chicken & Turkey
Meal Type: Dinner Entrée
Nutrition Content: Good Source of Calcium, Low Fat
Origin: American

Marinate in yogurt with a bite.

Ingredients:

1 cup plain Yogurt
1/2 teaspoon Salt
1/4 teaspoon freshly ground Pepper
1/2 teaspoon Chili Powder
8 Chicken thighs (about 2-1/2 pounds), skin removed

Yogurt-Cilantro Sauce
1 teaspoon Vegetable oil
1 small Onion, minced
3 garlic Cloves, minced
1/2 teaspoon Chili powder
1 cup Cilantro leaves
3/4 cup plain, fat-free Yogurt
2 tablespoons canned diced green Chilies
1/2 teaspoon Salt
Freshly ground black Pepper, to taste
3/4 cup fat-free sour Cream

Preparation:

Pour 1 cup yogurt in a large bowl, add salt, pepper and chili powder; whisk to mix well. Add the chicken pieces, turning to coat well. Cover with plastic wrap; refrigerate and marinate chicken for about 3 hours.

Preheat oven to 425 deg. Remove the chicken pieces from the bowl and gently shake off excess yogurt; discard marinade. Place the chicken in a 13x9-in baking dish and bake for about 40 minutes or until chicken is browned and juices run clear when pierced with a fork. While the chicken is cooking, prepare the sauce.

Heat the oil in a nonstick saucepan over medium heat and saute the onion until soft and beginning to brown. Add the garlic and chili powder; continue to cook for about 3 minutes, stirring constantly. Transfer the onion mixture to a blender or food processor bowl. Add the cilantro leaves, yogurt, chilies and salt. Stir in the sour cream. Season to taste with pepper. Pulse until the cilantro is finely chopped.

Coat a serving platter with the yogurt-cilantro sauce, place the chicken pieces on top and garnish with cilantro sprigs. Serve additional sauce on the side.


Nutrient Information
Calories: 123
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat:
Sodium: 530 mg
Carbohydrates: 11 g
Protein: 15 g
Fiber: 1 g
Vitamin A: 55 RE
Vitamin C: 4.2 mg
Calcium: 116 mg
Iron: 3 mg

Cook's Notes:

Substitute reduced-fat, plain yogurt for sour cream to increase the calcium in this dish.