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Italian-Style Grilled Chicken Breasts

Yield: 4 servings
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Ingredients

  • 1/2 cup plain low-fat yogurt
  • 1 tablespoon tomato paste
  • 2 green onions, coarsely chopped
  • 2 cloves garlic, quartered
  • 1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 4 chicken breasts (bone-in)
  • 2 tablespoons chopped fresh coriander or parsley

Directions

  1. Preheat barbecue grill or oven to 350 degrees F.
  2. In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.
  3. Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.
  4. Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.)
  5. Serve garnished with chopped coriander.

Nutritional Information (Per Serving)
Calories:133
Protein:24g
Sodium: 300 mg
Cholesterol:59 mg
Fat: 2g
Dietary Fiber:0g
Carbohydrates: 4g
Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat

Source: America's Everyday Diabetes Cookbook



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