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Garlic Chicken & Potatoes
Total Time: 15 Minutes
Serves: 6
Ingredients:
1 cup plain low-fat yogurt
1/4 cup fresh lemon juice
2 tablespoons minced garlic (about 6 cloves)
1/2 teaspoon salt substitute
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon ground cardamom
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
6 (6-ounce) skinless, boneless chicken breast halves
1 cup fat-free, less-sodium chicken broth
1 1/2 tablespoons olive oil
Preparation
Combine yogurt, juice, garlic, 1/4 teaspoon salt sub, 1/4 teaspoon pepper, cardamom, cumin, cinnamon, and nutmeg in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator overnight, turning bag occasionally.
Remove chicken from bag, reserving marinade; pat chicken dry with paper towels. Combine reserved marinade and chicken broth.
Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Add half of chicken to pan; cook 1 1/2 minutes on each side or until browned. Repeat procedure with remaining chicken. Return chicken to pan; pour broth mixture over chicken. Bring to a boil. Cover, reduce heat, and simmer 12 minutes or until chicken is done. Place chicken on a serving platter; discard liquid in pan.
Served with roasted garlic potatoes & 5oz of mixed veggies.
Nutritional Information (Complete meal)
Amount per serving
Calories: 635
Fat: 7g
Saturated fat: 1.4g
Protein: 55g
Carbohydrate: 88g
Fiber: 13g
Cholesterol: 101mg
Iron: 1.6mg
Sodium: 395mg
Calcium: 204mg
Potassium: 1799mg
Total Time: 15 Minutes
Serves: 6
Ingredients:
1 cup plain low-fat yogurt
1/4 cup fresh lemon juice
2 tablespoons minced garlic (about 6 cloves)
1/2 teaspoon salt substitute
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon ground cardamom
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
6 (6-ounce) skinless, boneless chicken breast halves
1 cup fat-free, less-sodium chicken broth
1 1/2 tablespoons olive oil
Preparation
Combine yogurt, juice, garlic, 1/4 teaspoon salt sub, 1/4 teaspoon pepper, cardamom, cumin, cinnamon, and nutmeg in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator overnight, turning bag occasionally.
Remove chicken from bag, reserving marinade; pat chicken dry with paper towels. Combine reserved marinade and chicken broth.
Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Add half of chicken to pan; cook 1 1/2 minutes on each side or until browned. Repeat procedure with remaining chicken. Return chicken to pan; pour broth mixture over chicken. Bring to a boil. Cover, reduce heat, and simmer 12 minutes or until chicken is done. Place chicken on a serving platter; discard liquid in pan.
Served with roasted garlic potatoes & 5oz of mixed veggies.
Nutritional Information (Complete meal)
Amount per serving
Calories: 635
Fat: 7g
Saturated fat: 1.4g
Protein: 55g
Carbohydrate: 88g
Fiber: 13g
Cholesterol: 101mg
Iron: 1.6mg
Sodium: 395mg
Calcium: 204mg
Potassium: 1799mg