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Epicurious

Chicken with Yogurt-Cilantro Sauce

This dish is so scrumptious that even low-salt skeptics will be clamoring for a sample. You won’t have to spend much time in the kitchen, but remember to allow time for marinating.

Recipe information

  • Yield

    Serves 4; 3 ounces chicken and 2 tablespoons sauce per serving

Ingredients

2 tablespoons fresh lime juice
1 tablespoon olive oil
1/4 teaspoon pepper
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
4 ounces fat-free plain yogurt
1 tablespoon snipped fresh cilantro
1 tablespoon snipped fresh mint
1/2 teaspoon ground cumin
Cooking spray
1 medium lime, cut into 4 wedges (optional)

Preparation

  1. Step 1

    In a large glass dish, stir together the lime juice, oil, and pepper. Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours, turning occasionally. Remove the chicken from the refrigerator 5 to 10 minutes before cooking.

    Step 2

    In a small bowl, stir together the yogurt, cilantro, mint, and cumin. Set aside.

    Step 3

    Lightly spray the broiler pan and rack or the grill rack with cooking spray. Preheat the broiler or preheat the grill on medium high.

    Step 4

    Broil the chicken 4 to 5 inches from the heat or grill for 4 to 5 minutes on each side, or until no longer pink in the center.

    Step 5

    Spoon the yogurt sauce over the chicken. Garnish with the lime wedges.

  2. Nutrition Information

    Step 6

    (Per serving)

    Step 7

    Calories: 174

    Step 8

    Total fat: 5.0g

    Step 9

    Saturated: 1.0g

    Step 10

    Trans: 0.0g

    Step 11

    Polyunsaturated: 0.5g

    Step 12

    Monounsaturated: 3.0g

    Step 13

    Cholesterol: 66mg

    Step 14

    Sodium: 97mg

    Step 15

    Carbohydrates: 3g

    Step 16

    Fiber: 0g

    Step 17

    Sugars: 2g

    Step 18

    Protein: 28g

    Step 19

    Calcium: 77mg

    Step 20

    Potassium: 378mg

  3. Dietary Exchanges

    Step 21

    3 lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsCasseroleYogurtDairyCilantroHerbs & SpicesChicken BreastChickenPoultryMainDinnerNut FreeEasyQuickWeeknight MealsOven BakeCookbooks
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