Bahamian-Spiced Chicken with Yogurt-Cilantro Sauce

Health
Bahamian-Spiced Chicken with Yogurt-Cilantro Sauce
Photo: Dasha Wright
If you want less heat in the sauce, omit the habañero pepper.
Makes 4 servings (serving size: 1 chicken breast and 1/4 of sauce)

Ingredients

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3/4 cup freshly squeezed orange juice
1/4 cup freshly squeezed lime juice
2 tablespoons light brown sugar
2 tablespoons grated fresh ginger
1 tablespoon ancho chile powder
2 teaspoons ground coriander
1 teaspoon ground cinnamon
1 teaspoon allspice
1/2 teaspoon minced seeded habañero pepper
4 (6-ounce) skinless, boneless chicken breasts
1 1/2 cups plain 2% reduced-fat Greek yogurt
2 shallots, thinly sliced
3 tablespoons cilantro leaves, finely chopped
1 garlic clove, finely chopped
Zest of 1 lime (about 2 teaspoons)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon canola oil

Preparation

Prep: 15 Minutes
Cook: 10 Minutes

1. Combine juices and next 7 ingredients (through habañero) in a medium baking dish; whisk well. Add chicken breasts, turning to coat. Cover and refrigerate at least 1 hour or up to 4 hours.

2. While chicken marinates, combine yogurt and next 6 ingredients (through pepper) in a small bowl; refrigerate until ready to serve.

3. Heat a grill, grill pan, or nonstick sauté pan over high heat. Remove chicken from marinade; pat dry with paper towels. If using a grill or grill pan, brush chicken on both sides with oil. If using a nonstick pan, heat oil over high heat until oil begins to shimmer. Cook chicken until golden on both sides and cooked through (about 4 1/2 minutes on each side). Serve with sauce.

Created date

December 2010

Nutritional Information

Calories 269
Fat 7 g
Satfat 3 g
Monofat 2 g
Polyfat 1 g
Protein 42 g
Carbohydrate 8 g
Fiber 1 g
Cholesterol 98 mg
Iron 2 mg
Sodium 188 mg
Calcium 101 mg