I’m a semi-vegetarian. That means I don’t shun meat, but I don’t actively seek it out. Nor do I think to cook it for myself at home. Though I’ll occasionally make a stew or sandwich that incorporates chicken — and I do love that Korean BBQ burger recipe — I don’t often include an actual piece of meat in a meal.
Well, part of my Cooking Light recipe extravaganza, I’m branching out. And successfully, too — in looking back at the past few meals I’ve made, there are plenty of non-veggie dishes. The Jan/Feb issue had a whole section on different uses of chicken — marinating, pounding, stuffing, pan frying — so I picked a few to try. This is where the beer-marinated fajitas came from as well. On the menu tonight? Tandoori-Spiced Chicken.”]
- 1 1/2 cups plain 2% reduced-fat Greek yogurt
- 2 tablespoons chopped onion
- 1 tablespoon grated peeled fresh ginger
- 1 tablespoon canola oil
- 1 teaspoon ground cumin
- 1/2 teaspoon ground red pepper
- 1/4 teaspoon ground turmeric
- 3 garlic cloves, minced
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/2 teaspoon salt
- Cooking spray
Combine first 8 ingredients in a heavy-duty zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 2 hours, turning occasionally. [I started the marinade before leaving for work, so the flavors seeped in all day.]
Place a small roasting pan in oven. Preheat broiler to high. Remove chicken from bag; discard marinade. Sprinkle both sides of chicken evenly with salt. Place chicken on preheated pan coated with cooking spray. Broil in lower third of oven for 15 minutes or until done, turning after 7 minutes.
Only 152 calories and 2.2g fat per serving plus more than 30g protein!
I served with the salad pictured — I chopped red onion, tomato and cucumber and dressed with olive oil, red wine vinegar and salt/pepper. Add in some post-workout chocolate milk and you’ve got dinner.