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Curried Chicken Thighs

Prep time 20 mins
Cook time 12 mins
Other time 8 hrs
Yield 4 servings (serving size: 2 chicken thighs and 1/3 cup onion mixture)
Aromatic and distinctively flavorful, curry powder and fresh ginger add a warm, spicy note to the sweet yogurt mixture that's used to marinate the chicken. Basmati rice is an ideal accompaniment for the grilled chicken and onion.

Ingredients

  • 1/2 cup plain low-fat yogurt
  • 2 tablespoons honey
  • 2 teaspoons curry powder
  • 1 garlic clove, minced
  • 1 teaspoon grated peeled fresh ginger
  • 8 (3-ounce) skinless, boneless chicken thighs
  • 3/4 teaspoon salt
  • 1 red onion, cut into 1/4-inch thick slices
  • Cooking spray
  • 4 teaspoons fresh lemon juice
  • 2 teaspoons canola oil
  • 2 tablespoons minced fresh cilantro

Nutrition Information

  • calories 319
  • fat 15.5 g
  • satfat 3.9 g
  • protein 31.8 g
  • carbohydrate 12 g
  • cholesterol 113 mg
  • iron 1.9 mg
  • sodium 559 mg
  • caloriesfromfat 44 %
  • fiber 0.7 g
  • calcium 54 mg

How to Make It

  1. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Pour into a large zip-top plastic bag; add chicken. Seal bag, and marinate in refrigerator 8 hours, turning bag occasionally.

  2. . Prepare grill.

  3. . Remove chicken from bag, discarding marinade. Sprinkle chicken with salt, and coat chicken and onion with cooking spray. Place on grill rack coated with cooking spray; cook 6 minutes on each side or until chicken is done. Remove chicken and onion from grill; cut onion slices in half, and separate into strips.

  4. . Combine lemon juice, oil, and cilantro in a medium bowl. Add onion strips; toss well. Spoon onion mixture onto a serving platter. Top with chicken.

Oxmoor House Healthy Eating Collection