Tuesday, February 21, 2012

Cumin-Yogurt Chicken

So I wanted this to be better. It was juicy, but the flavor was a bit weak. I'm not really sure why. The yogurt completely broke down (we used Greek because Kroger no longer sells regular). It was really weird.

Overall, it was decent, but considering the amount of time it takes to bake, I'm kind of eh about it. We had with rice and broccoli.

Cumin-Yogurt Chicken

Considered more flavorful and juicy, the dark meat of the chicken is preferred over the white in the Med-rim region. These tender thighs are marinated in yogurt and garlic and spiced with cumin and cilantro.

YIELD: 4 servings (serving size: 2 chicken thighs)
COURSE: Main Dishes

1 cup sliced onion, separated into rings
1/2 cup chopped fresh cilantro
1/2 cup plain fat-free yogurt (used Greek ff plain)
2 tablespoons ground cumin
1/4 teaspoon salt
1/4 teaspoon ground red pepper
2 garlic cloves, crushed
8 chicken thighs, skinned (about 3 pounds)
Cooking spray
2 teaspoons ground sumac or 1 teaspoon grated lemon rind (used lemon rind)

Preheat oven to 350°.

Combine first 7 ingredients in a large bowl; stir well. Add chicken, stirring to coat with yogurt mixture. Cover and marinate in refrigerator 3 hours, stirring occasionally.

Place chicken and marinade in a 13 x 9-inch baking dish coated with cooking spray. Sprinkle sumac over chicken mixture. Bake at 350° for 35 minutes. Turn chicken over, and bake an additional 35 minutes or until done. Serve over couscous.

Nutritional Information
Calories: 301; Fat: 9.4g; Saturated fat: 2.3g; Monounsaturated fat: 3.1g; Polyunsaturated fat: 2.2g; Protein: 45.1g; Carbohydrate: 7.2g; Fiber: 1.2g; Cholesterol: 179mg; Iron: 4.8mg; Sodium: 364mg; Calcium: 126mg

Cooking Light JUNE 1996

No comments: