Contributed By: DCC
California Milk Advisory Board
Marinate in yogurt with a bite.
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Total Preparation Time: 1 hour
Ingredients: Chicken & Turkey
Actual Cooking Time: 45 minutes
Number of Servings: 6
Origin: American
Nutrition Content: Good Source of Calcium
Low Fat
Meal Type: Entree
Ingredients
1 cup Plain yogurt
1/2 tsp Salt
1/4 tsp Freshly ground pepper
1/2 tsp Chili powder
8 Chicken thighs (about 2-1/2 lbs), skin removed
Yogurt-Cilantro Sauce
1 tsp Vegetable oil
1 Small onion, minced
3 Garlic cloves, minced
1/2 tsp Chili powder
1 cup Cilantro leaves
3/4 cup Plain yogurt
2 tbsp Canned diced green chilies
1/2 tsp Salt
Freshly ground black pepper, to taste
3/4 cup Sour cream
Preparation
Pour 1 cup yogurt in a large bowl, add salt, pepper and chili powder; whisk to mix well. Add the chicken pieces, turning to coat well. Cover with plastic wrap; refrigerate and marinate chicken for about 3 hours.
Preheat oven to 425 deg. Remove the chicken pieces from the bowl and gently shake off excess yogurt; discard marinade. Place the chicken in a 13x9-in baking dish and bake for about 40 minutes or until chicken is browned and juices run clear when pierced with a fork. While the chicken is cooking, prepare the sauce.
Heat the oil in a nonstick saucepan over medium heat and saute the onion until soft and beginning to brown. Add the garlic and chili powder; continue to cook for about 3 minutes, stirring constantly. Transfer the onion mixture to a blender or food processor bowl. Add the cilantro leaves, yogurt, chilies and salt. Stir in the sour cream. Season to taste with pepper. Pulse until the cilantro is finely chopped.
Coat a serving platter with the yogurt-cilantro sauce, place the chicken pieces on top and garnish with cilantro sprigs. Serve additional sauce on the side.
Cook's Notes
Nutrition Information
Calories: 123
;
Total Fat: 3 g
;
Saturated Fat: 1 g
;
Polyunsaturated Fat: 1 g
;
Carbohydrates: 11 g
;
Protein: 15 g
;
Vitamin A: 55 RE
;
Vitamin C: 4.2 mg
;
Calcium: 116 mg
;
Sodium: 530 mg
;
Iron: 3 mg
;
Fiber: 1 g