Chicken in Spicy Yogurt Recipe

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Chicken in Spicy Yogurt Recipe

(Low Fat Recipe)

Ingredients:

8 skinless chicken thighs
3 dried red chilies
2 tablespoon coriander (cilantro) seeds
2 teaspoon ground turmeric
2 teaspoon garam masala
4 garlic cloves, peeled and crushed
1/2 onion, peeled and chopped
2-5-cm piece of fresh root ginger, peeled and grated
2 tablespoons lime juice
1 teaspoon salt
125 ml low fat natural yogurt
1 tablespoon oil
fresh mint sprigs, to garnish

To serve:
lemon, sliced
tomatoes, chopped
cucumber diced
red onion sliced

 

Method:

Grind together the chilies, coriander seeds, ground turmeric, garam masala, garlic, onion, ginger, lime juice and salt in a pestle and mortar or grinder. Gently heat a frying pan and add the spice mixture. Stir until fragrant, about 2 minutes, and turn into a shallow non-porous dish. Add the natural yogurt and oil to the spice paste and mix well to combine. Make 3 slashes in the flesh of each piece of chicken thigh. Add the chicken to the dish containing the yogurt and spice mixture and coat the pieces completely in the marinade. Cover with clingfilm and chill for at least 4 hours. Remove the dish from the refrigerator and leave covered at room temperature for 30 minutes before cooking. Wrap the chicken pieces in foil, sealing well so the juices cannot escape. Cook the chicken thighs over a very hot barbecue or grill for about 15 minutes, turning once. Remove the foil, with tongs and brown the chicken thighs on the barbecue or grill for a further 5-8 minutes. Serve the chicken with the lemon tomatoes, cucumber and red onion. Garnish with mint sprigs.



Nutrient Value Per Serving:
74 calories
4 g fat (1 g saturated)
9 g protein
2 g carbohydrate
2 g sugar
368 mg sodium

 

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