Italian-Style Chicken - 4g Carbs, 0g Fiber
From: America's Everyday Diabetes Cookbook
1/2 cup plain low-fat yogurt
1 Tbsp tomato paste
2 green onions, coarsely chopped
2 cloves garlic, quartered
1 piece (1-inch) peeled ginger root, coarsely chopped OR 1 tsp ground ginger)
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp cayenne pepper
4 chicken breasts (bone-in)
2 Tbsp chopped fresh coriander or parsley
Preheat barbecue grill or oven to 350 degrees F.
In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.
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.
Grill Option: 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.
Oven Option: 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.
Serve garnished with chopped coriander.
Nutrition per Serving: 133 Calories, 2g Fat, 59mg Cholesterol, 300mg Sodium, 24g Protein, 4g Carbs, 0g Dietary Fiber
Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat
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