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Chicken in Fragrant Spices
Number of Servings: 6
Serving Size: 3-4 oz.
Using a technique called scoring helps ensure that a marinade penetrates deep into the potentially tough chicken fibers.
|boneless, skinless chicken breasts||1.50|
|garlic clove, minced||3 ea|
|ginger, minced||2 Tbsp|
|plain nonfat yogurt, stirred until smooth||0.25 cup|
Make three diagonal slashes in the flesh of each chicken breast. Combine all remaining ingredients. Add the chicken breasts and coat well with the mixture. Marinate at least 8 hours or up to 48 hours.2:
Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Grill the chicken breasts for 3-4 minutes on each side until the chicken is cooked through.
|Calories from Fat 26|
|Total Fat 3g|
|Saturated Fat 1g|
|Dietary Fiber 0g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 4 Very Lean Meat|
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