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Spicy Yogurt-Marinated Chicken with Couscous

Yield 2 servings (serving size: 2 thighs and 1 cup couscous)
Since the chicken marinates overnight, all you need to do when you get home from work is preheat the broiler and start cooking the chicken. In the meantime, you can make the couscous.

Ingredients

  • Chicken:
  • 1/4 cup plain fat-free yogurt
  • 2 teaspoons grated lemon rind
  • 1 1/2 teaspoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon curry powder
  • 1/8 teaspoon ground red pepper
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon black pepper
  • 4 (4-ounce) skinless, boneless chicken thighs
  • Cooking spray
  • Couscous:
  • 1 cup fat-free, less-sodium chicken broth
  • 3/4 cup uncooked couscous
  • 2 tablespoons currants
  • 1 tablespoon sliced green onion tops
  • 1/4 teaspoon black pepper

Nutrition Information

  • calories 490
  • caloriesfromfat 19 %
  • fat 10.5 g
  • satfat 2.5 g
  • monofat 3.1 g
  • polyfat 3 g
  • protein 53.9 g
  • carbohydrate 42.5 g
  • fiber 2.5 g
  • cholesterol 189 mg
  • iron 3.8 mg
  • sodium 746 mg
  • calcium 61 mg

How to Make It

  1. To prepare chicken, combine the first 11 ingredients in a large zip-top plastic bag. Seal and marinate in refrigerator 24 hours, turning bag occasionally. Remove chicken from bag, discard marinade.

  2. Preheat broiler.

  3. Place the chicken thighs on a broiler pan coated with cooking spray. Broil 4 inches from heat for 10 minutes or until a meat thermometer registers 180°.

  4. To prepare the couscous, bring the broth to a boil in a medium saucepan, and gradually stir in couscous. Remove from heat; cover and let stand for 5 minutes. Fluff with a fork. Stir in the currants, onions, and 1/4 teaspoon black pepper.