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Low Fat Recipes > Low Fat Spiced Chicken Breasts

Here is a low fat recipe for spiced chicken breasts.

Low Fat Spiced Chicken Breasts

serves-4

Ingredients For Spiced Paste:

Garlic clove - 1 or 2
Kosher salt - 1 1/2 tsps
Green chili  - 1 (small)
Low fat plain yogurt -1/3 cup  
Fresh lemon juice - 1 tblsp
Grated peeled fresh ginger root - 2tsps
Ground coriander seeds - 1 1/2 tsps
Turmeric - 3/4 tsp
Ground cumin - 1/2 tsp
Freshly ground black pepper -  1/2 tsp
Freshly grated nutmeg - 1/4 tsp
Ground cloves - a pinch
Skinless boneless chicken breast halves - 4
Onion - 1
Vegetable oil - 2tsps

For Yogurt Sauce -
1/2 cup low fat plain yogurt
1 teaspoon fresh lemon juice
pinch cayenne

Spice Paste:
Mince garlic and chili with salt and mash to a paste. Stir together with garlic- chili paste and remaining spice paste ingredients in a bowl.

Cut 3 diagonal cuts about 1/4 inch deep in each chicken breast. Rub spice paste into cuts and all over chicken. Marinate chicken for 30 minutes at cool room temperature. Preheat broiler and line broiler pan with foil. Cut onion in half through root end and reserve 1 half for sauce. Slice remaining onion half in thin slices, separating layers. While broiling chicken, soak onion slices in ice water in small bowl. Arrange chicken leaving plenty of room between each piece on broiler pan. Coat chicken with 1 teaspoon vegetable oil and broil about 3 inches from heat 8 minutes. Turn chicken over and brush with remaining teaspoon vegetable oil. Broil chicken about 6 minutes or until lightly browned and no longer pink in the center. Prepare sauce while chicken is broiling: Mince enough reserved onion to measure 1 tablespoon and stir all sauce ingredients together in a small bowl. Drain soaked onion and pat dry between paper towels. Top chicken with onion slices and serve with yogurt sauce.

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