Recipes
Spiced Yogurt Chicken with Creamy Vegetable Salad
4 servings
about 1 hour total (Active 15 minutes)
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Ingredients
- 1 (2-inch) piece fresh ginger, peeled/grated
- 6 cloves fresh garlic, finely chopped
- 1 (8.5-oz) pouch precooked brown rice-quinoa blend
- 2 cups plain nonfat Greek yogurt
- 2 teaspoons curry powder
- ½ teaspoon ground red pepper
- ½ teaspoon pepper
- 1 tablespoon extra-virgin olive oil
- Large zip-top bag
- 2 tablespoons apple cider vinegar
- 2 boneless, skinless chicken fillets (or breasts), about 1 ¼ lb
- 1 seedless cucumber, sliced
- 1 cup grape tomatoes, halved
- 1 small red onion, finely chopped
- 1 cup tri-pepper mix (fresh diced green, red, and yellow bell peppers)
- ¾ teaspoon kosher salt, divided
- Nonstick aluminum foil
- ¼ bunch fresh cilantro, finely chopped
Prep
- Peel and grate ginger (2 tablespoons); chop garlic.
- Cook rice following microwave package instructions, then set aside to cool.
Steps
- Place in large bowl: ginger, garlic, yogurt, curry powder, red pepper, pepper, and olive oil; whisk to combine. Place one-half yogurt mixture in zip-top bag. Stir vinegar into remaining-half yogurt mixture (in bowl), then chill until ready for use.
- Butterfly chicken. (To butterfly, lay chicken flat. Slice through center of fillet, starting with thicker side and leaving ½ inch uncut to hold top and bottom slices together.) Place chicken in zip-top bag with yogurt mixture (wash hands); knead to coat, then let stand 30 minutes (or up to 2 hours) to marinate.
- Cut cucumber into bite-size pieces. Halve tomatoes. Chop onion. Add to bowl with remaining yogurt mixture: cucumbers, tomatoes, tri-pepper mix, onions, rice, and ½ teaspoon salt; toss to coat.
- Preheat oven to broil. Line baking sheet with foil. Arrange chicken on baking sheet (discard marinade); sprinkle with remaining ¼ teaspoon salt. Place chicken on middle oven rack; broil 15–18 minutes or until top is lightly browned and chicken is 165°F. Slice chicken; chop cilantro (¼ cup). Serve chicken over vegetable salad, sprinkled with cilantro.
Amount per ¼ recipe serving: Calories 400, Total Fat 9g, Sat Fat 2g, Trans Fat 0g, Chol 85mg, Sodium 630mg, Total Carb 37g, Fiber 5g, Sugars 8g, Protein 45g, Calc 15%, Vitamin A 0%, Vitamin C 0%, Iron 20%