Spicy Yogurt Chicken

From EatingWell: March/April 1996, The Essential EatingWell Cookbook (2004) — Subscribe Now!

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.

4 servings, 2 drumsticks each

Active Time: 15 minutes

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

Nutrition Profile

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; 27 g protein; 1 g fiber; 484 mg sodium; 300 mg potassium.

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

1 Carbohydrate Serving

Exchanges: 3 lean meat, 1/2 fat