Chicken in Yogurt

Marinating the chicken breasts beforehand flavors and helps keep them moist without adding any fat during the cooking. The spicy coating is equally delicious with turkey breasts. 

Ingredients:

5 ml (1 tsp) chilli powder 
300 ml (112 pint) low-fat natural yogurt 
1 garlic clove, skinned and crushed 
15 ml (1 tbsp) freshly ground coriander 
4 chicken breasts on the bone, each weighing about 275 g (10 oz), skinned
15 ml (1 tbsp) freshly ground cumin 
1 cm (1/2 inch) piece of fresh root ginger, peeled and fully chopped, or 10 ml (2 tsp) ground.
fresh coriander sprigs, to garnish

Directions
1 Mix together the yogurt, coriander, cumin, ginger, chili and garlic in a bowl. 

2 Prick the chicken pieces all over with a fork and spread with half of the yogurt mixture. Cover and marinate for at least 3-4 hours or overnight in the refrigerator, turning occasionally.

3 Transfer the chicken to a roasting pan. Bake at 200 degree C (400 degree F) for 45 minutes. Remove from the pan and keep warm. 

4 Put the roasting pan over a gentle heat, stir in the reserved yogurt mixture and heat through, but do not boil, scraping up any sediment and juices from the base of the pan.

5 Pour the sauce over the chicken and serve hot, garnished with coriander sprigs. 

Serves: 4 

Nutritional Information 
Protein - 48.2 g
Carbohydrate - 11.1 g 
Fat - 8 g 
Saturated Fat - 2.8 g 
Fiber - 2.2 g 
No Added Sugar 
Salt - 560 mg 

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