Spicy Yogurt Chicken

From EatingWell: March/April 1996, The Essential EatingWell Cookbook (2004)

Plain yogurt is a magical ingredient in a marinade. It tenderizes chicken while keeping it moist and succulent. Add a little sweetener, something tart and warm spices--and you have a dynamite dish.

READER'S COMMENT:

"This was just okay. I used chicken thighs, so I don't know if that made a difference or not. I am not saying it tasted bad, it is just not anything that I would keep in my regular rotation. "

4 servings, 2 drumsticks each

Active Time: 15 minutes

Total Time: 1 hour 10 minutes (including 1/2 hour marinating time)

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

2 tablespoons hot water
2 pinches saffron threads, (1/2 teaspoon)
1/2 cup nonfat or low-fat plain yogurt
1 onion, very finely chopped
3 cloves garlic, very finely chopped
2 tablespoons harissa, or 2 teaspoons hot sauce or 1/2 teaspoon cayenne pepper
2 tablespoons lemon juice
1 tablespoon honey
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
8 chicken drumsticks, skin removed

Preparation

Place hot water in a small bowl and crumble saffron threads over it. Steep for 5 minutes. Combine yogurt, onion, garlic, harissa (or hot sauce or cayenne), lemon juice, honey, oil, salt, cumin and cinnamon in a shallow dish. Stir in the saffron water. Add drumsticks and coat well. Cover with plastic wrap and marinate in the refrigerator for at least 30 minutes or up to 12 hours.
Meanwhile, preheat oven to 450°F. Line a baking sheet with foil and set an oiled rack on top. Place the drumsticks on the rack and bake until the chicken is golden brown on the outside and no longer pink in the center, about 30 minutes.

Nutrition

Per serving: 241 calories; 9 g fat ( 2 g sat , 4 g mono ); 82 mg cholesterol; 13 g carbohydrates; 4 g added sugars; 27 g protein; 1 g fiber; 484 mg sodium; 300 mg potassium.

Nutrition Bonus: Vitamin C (15% daily value), Potassium (15% dv).

Carbohydrate Servings: 1

Exchanges: 3 lean meat, 1/2 fat

More From EatingWell

10-Minute Breakfast Recipes

If you’re in a rush and thinking about skipping breakfast,...

Low-Calorie Slow Cooker Recipes

If you’re trying to lose weight, consider your slow-cooker...

Spring Chicken Recipes

Chicken is a versatile and cheap option for a healthy dinner...

Spring Cake Recipes

Who said you can’t have your cake and eat it too? These...
Healthy Meatball Recipes

Spaghetti and Meatballs is a classic, comforting Italian...

Low-Calorie Chicken Recipes for a Crock Pot

Chicken is a lean and versatile option for dinner, especially...

Summer Fruit Pies and Fruit Tarts

Berries and fresh summer fruit star in our healthy homemade...

100-Calorie Fruit Desserts

There's no need to forgo a sweet ending to a meal—even if you...
Healthy Winter Fruit Recipes & Winter Vegetable Recipes

Our healthy winter recipes featuring the winter’s best fruits...

High-Blood-Pressure-Diet Recipes

There’s no “magic bullet” for preventing high blood pressure...

Low-Sodium Dinner Recipes

These recipes fit into a lower sodium diet with no more than...

Heart-Healthy Recipes for Chicken

Preventing heart disease through diet is made easier with our...
Quick Heart-Healthy Recipes for Dinner

If you’re concerned about heart health and eating for a...

Heart-Healthy Recipes for Breakfast

Breakfast is good for your heart, says recent research in the...

Heart Healthy Recipes for Two

Preventing heart disease through diet is made easier with our...

Heart-Healthy Apple Recipes

The sweet, juicy crunch of a bright, fresh apple is a sure...