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Spiced Chicken Breasts
Low Fat Recipe

Spiced Paste:
One large garlic clove
1-1/2 teaspoons kosher salt
One small fresh red or green chili such as serrano or cayenne
1/3 cup low-fat plain yogurt
1 tablespoon fresh lemon juice
2 teaspoons grated peeled fresh gingerroot
1-1/2 teaspoons ground coriander seeds
3/4 teaspoon turmeric
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1/8 teaspoon ground cloves

Rest of ingredients:
Four skinless boneless chicken breast halves (approximately 1-1/4 pounds total)
One small red onion
2 teaspoons vegetable oil

Yogurt Sauce:
1/2 cup low-fat plain yogurt
1 teaspoon fresh lemon juice
Pinch cayenne

To Make Spice Paste:
Mince garlic with salt and mash to a paste. Mince chili (including seeds for a spicier paste). Stir together with garlic paste and remaining spice paste ingredients in a bowl.

Directions:
Cut three diagonal cuts about 1/4-inch deep in each chicken breast. Rub spice paste into cuts and all over chicken. Marinate chicken, covered, 30 minutes at cool room temperature. Preheat broiler and line broiler pan with foil. Cut onion in half through root end and reserve one-half for sauce. Slice remaining onion half in thin slices, separating layers. While broiling chicken, soak onion slices in ice water in small bowl. Arrange chicken leaving plenty of room between each piece on broiler pan. Coat chicken with 1-teaspoon vegetable oil and broil about 3-inches from heat eight minutes. Turn chicken over and brush with remaining teaspoon vegetable oil. Broil chicken about six minutes or until lightly browned and no longer pink in the center. Prepare sauce while chicken is broiling: Mince enough reserved onion to measure 1-tablespoon and stir all sauce ingredients together in a small bowl. Drain soaked onion and pat dry between paper towels. Top chicken with onion slices and serve with yogurt sauce.

Recipe makes four servings.

Nutrition information per serving, including yogurt sauce:
Calories 222
Fat 5g

See also:
Chicken Caesar Salad
Almond Chicken Salad
Honey Dijon Chicken
Potato Corn Chowder with Chicken
Chicken and Dumplings
Five Star Feta-Stuffed Chicken
Oven Barbecued Chicken
Barbecued-Chicken Potpie
Chicken Fiesta Salad
Chicken Gravy
Spicy Chicken Chili
Baked Chicken Parmesan
Southern Cornbread Chicken Pot Pie
Chicken Cacciatore
Monterey Chicken Fajitas