Difficutly: easy
Time: 2 Hours 30 Min
Portion: 4 servings
Ingredients:
1 cup nonfat plain yogurt
1 small onion, minced
2 cloves garlic, minced
1 1/2 tbsp lemon juice
1 tsp chopped fresh cilantro
1 tsp paprika
1 tsp ground cumin
1 tsp ground turmeric
1/2 tsp ground ginger
1/2 tsp salt, or to taste
1/4 freshly ground pepper
1/4 tsp ground cinnamon
Pinch of ground cloves
4 bone-in chicken thighs (about 1 1/2 pounds), skinned and trimmed of fat
Directions:
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Stir together yogurt, onion and garlic in a shallow glass dish. Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon and cloves. Add chicken and coat well. Cover and marinate in the refrigerator for at least 2 hours or overnight.
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Preheat oven to 500°F. Coat a wire rack with cooking spray and set it over a foil-covered baking sheet. Place the chicken on the prepared rack.
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3. Bake the chicken until browned and no trace of pink remains in the center, 25 to 30 minutes. Serve hot.
Notes:
NUTRITION INFORMATION: Per serving: 227 calories; 10 g fat (3 g sat, 4 g mono); 87 mg cholesterol; 8 g carbohydrate; 27 g protein; 1 g fiber; 398 mg sodium.Nutrition bonus: Selenium (24% daily value), Zinc (18% dv).1/2 Carbohydrate ServingsExchanges: 1/2 other carbohydrate4 lean meat