Tender Herbed Chicken Recipe
Whoever said that all chicken recipes taste the same just hasn't
experimented enough," comments Margaret Shauers of Great Bend, Kansas. "For
tender chicken with a refreshing herb flavor, marinate the meat overnight in
this quick-to-fix yogurt mixture."
Diabetic Exchange
TOTAL TIME: Prep: 10 min. + marinating
Bake: 25 min.
MAKES: 8 servings
Ingredients
1 cup fat-free plain yogurt
3 tablespoons lime juice
2 tablespoons snipped fresh dill or 2 teaspoons dill weed
1 garlic clove, minced
1 teaspoon ground cumin
1/2 teaspoon ground ginger
1/4 to 1/2 teaspoon aniseed
1/8 to 1/4 teaspoon cayenne pepper
8 boneless skinless chicken breast halves (2 pounds)
Directions
In a large resealable plastic bag or shallow glass container, combine the
first eight ingredients. Add chicken and turn to coat. Cover and refrigerate
overnight, turning once.
Drain and discard marinade. Place chicken on a rack over a greased 15-in. x
10-in. x 1-in. baking pan. Bake, uncovered, at 350° for 25-30 minutes or
until juices run clear. Yield: 8 servings.
Nutritional Facts
1 serving equals 152 calories, 76 mg sodium, 73 mg cholesterol, 1 gm
carbohydrate, 28 gm protein, 3 gm fat. Diabetic Exchange: 3 lean meat.
Originally published as Tender Herbed Chicken in Quick Cooking
September/October 1998, p49
"So don't worry about tomorrow, for tomorrow will bring its own worries.
Today's trouble is enough for today."
~Matt. 6:34-Sugar
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