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Spicy Yogurt Chicken

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

Your rating: None Average: 3.7 (25 votes)

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. "
Spicy Yogurt Chicken Recipe

Makes: 4 servings, 2 drumsticks each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

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

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Preparation

  1. 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.
  2. 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

Recipe Categories

Health & Diet Considerations
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Total Time
More than 1 hour
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Everyday favorites
Type of Dish
Main dish, poultry
Ethnic/Regional
Asian
Indian
Ease of Preparation
Easy
Publication
The Essential EatingWell Cookbook (2004)
March/April 1996
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