Grilled Chicken with Yogurt Marinade
2 1/4 cups
- 18 ounces plain low fat yogurt (this does not work as well with fat
Whisk together 1 cup yogurt, 1 tablespoons oil, 1 tablespoon lemon juice, salt, and spices, then add chicken and turn until coated well. Marinate at room temperature 20 minutes.
While chicken is marinating, prepare grill for cooking. If using a charcoal grill, open vents on bottom of grill, then light charcoal. Charcoal fire is medium-hot when you can hold your hand 5 inches above rack for 3 to 4 seconds. If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce heat to moderate.
While grill is heating, whisk together remaining 1 1/4 cups yogurt and 1 1/2 tablespoons lemon juice and salt to taste.
Grill chicken (discard marinade). While grilling cover only if using gas grill, on lightly oiled grill rack, turning over occasionally, until just cooked through, 10 to12 minutes total. Transfer chicken to a platter.
Toss together mint, shallot, and remaining tablespoon oil in a small bowl. Drizzle chicken with yogurt sauce and top with mint salad.
COOKS NOTE: If you aren't able to grill outdoors, chicken can be cooked in a hot very lightly oiled well-seasoned large ridged grill pan over moderate heat.
Nutrition is based on 100% total absorption rate so fat and calories counts will actually be somewhat less.
Per Serving: 241 Calories; 8g Fat (28.9% calories from fat); 2g Saturated Fat; 33g Protein; 9g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 865mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Non-Fat Milk; 1 1/2 Fat.
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