Chicken in a spicy yogurt sauce Recipe
Tender and tasty. Make the marinade before work, leave the chicken marinating in the fridge all day and then come home to a super-fast, zero-effort supper solution.
Ingredients
- 4 chicken breasts
- 150g low fat plain yogurt
- 1 green chilli
- 1cm piece of fresh ginger
- 1 lemon
- 2 tablespoons garam masala
- 2 cloves garlic
- Sea salt
Directions
- PREP - Peel and crush the garlic. Wash, deseed and finely chop the chilli. Peel and grate the ginger.
- COMBINE - In a small bowl combine the yogurt with the crushed garlic, chilli, garam masala and ginger. Add the lemon juice and small pinch of salt. Mix to a loose paste and set aside.
- COVER - Rinse the chicken and pat dry with kitchen paper. Make 2 diagonal slits on both sides of each breast using a sharp knife. Place the chicken in a shallow dish and cover with the yogurt mixture, making sure the sauce goes right through the slits in the meat. A spoon is best for this job.
- CHILL - Cover the dish with cling film and refrigerate for 1 hour.
- PRE-HEAT THE OVEN TO 200˚C/180˚C fan/Gas 6
- BAKE - Bake the chicken for 20 - 25 minutes.
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 196g | |
| Recipe makes 4 servings | |
| Calories 279 | |
| Calories from Fat 125 | 45% |
| Total Fat 13.96g | 17% |
| Saturated Fat 4.17g | 17% |
| Trans Fat 0.17g | |
| Cholesterol 91mg | 30% |
| Sodium 116mg | 5% |
| Potassium 491mg | 14% |
| Total Carbs 6.07g | 2% |
| Dietary Fiber 1.1g | 4% |
| Sugars 3.54g | 2% |
| Protein 31.64g | 51% |
Languages
Comments
December 21, 2016I havent used yogurt in my cooking but i did tasted a few times in some dishes.
Loading older comments, please wait...
