ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Cumin-Yogurt Chicken

Yield 4 servings (serving size: 2 chicken thighs)
Considered more flavorful and juicy, the dark meat of the chicken is preferred over the white in the Med-rim region. These tender thighs are marinated in yogurt and garlic and spiced with cumin and cilantro.

Ingredients

  • 1 cup sliced onion, separated into rings
  • 1/2 cup chopped fresh cilantro
  • 1/2 cup plain fat-free yogurt
  • 2 tablespoons ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 2 garlic cloves, crushed
  • 8 chicken thighs, skinned (about 3 pounds)
  • Cooking spray
  • 2 teaspoons ground sumac or 1 teaspoon grated lemon rind

Nutrition Information

  • calories 301
  • caloriesfromfat 28 %
  • fat 9.4 g
  • satfat 2.3 g
  • monofat 3.1 g
  • polyfat 2.2 g
  • protein 45.1 g
  • carbohydrate 7.2 g
  • fiber 1.2 g
  • cholesterol 179 mg
  • iron 4.8 mg
  • sodium 364 mg
  • calcium 126 mg

How to Make It

  1. Preheat oven to 350°.

  2. Combine first 7 ingredients in a large bowl; stir well. Add chicken, stirring to coat with yogurt mixture. Cover and marinate in refrigerator 3 hours, stirring occasionally.

  3. Place chicken and marinade in a 13 x 9-inch baking dish coated with cooking spray. Sprinkle sumac over chicken mixture. Bake at 350° for 35 minutes. Turn chicken over, and bake an additional 35 minutes or until done. Serve over couscous.