Yogurt-Marinated Chicken with Beet Salad

Yogurt-Marinated Chicken with Beet Salad Recipe
Photo: John Autry; Styling: Leigh Ann Ross
Tamarind lends the marinade a pleasant sweet-sour note. However, you can substitute 2 tablespoons lemon juice if tamarind paste isn't available.


6 servings (serving size: 2 chicken thighs and 1/2 cup salad)
Total time: 4 Hours, 40 Minutes

Recipe from

Cooking Light

Recipe Time

Total: 4 Hours, 40 Minutes

Nutritional Information

Calories 385
Fat 20.9 g
Satfat 5 g
Monofat 9.4 g
Polyfat 4.7 g
Protein 37.6 g
Carbohydrate 11.2 g
Fiber 2.6 g
Cholesterol 125 mg
Iron 2.6 mg
Sodium 550 mg
Calcium 69 mg


3/4 cup plain low-fat yogurt
1 tablespoon garam masala
3 tablespoons finely chopped garlic
2 tablespoons canola oil
1 tablespoon tamarind paste
1 1/4 teaspoons ground red pepper
1 teaspoon ground cumin
1 teaspoon minced peeled fresh ginger
12 skinless, boneless chicken thighs (about 2 1/2 pounds)
1 1/2 cups diced seeded tomato
1 cup thinly sliced peeled beet
3/4 cup thinly sliced peeled daikon radish (about 4 ounces)
1/2 cup vertically sliced red onion
1/2 cup finely chopped fresh cilantro
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon salt, divided
Cooking spray


1. Combine first 8 ingredients (through ginger) in a large bowl. Add chicken thighs; toss to coat. Cover and chill at least 4 hours.

2. Combine tomato and next 4 ingredients (through cilantro) in a medium bowl. Combine juice, olive oil, and 1/2 teaspoon salt. Pour juice mixture over beet mixture, and toss to coat. Cover and chill at least 2 hours.

3. Heat a grill pan over high heat. Coat pan with cooking spray. Remove chicken from marinade, and discard marinade. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Add half of the chicken to pan; cook chicken 4 minutes on each side or until done. Repeat procedure with the remaining chicken. Serve with salad.

Nathan Fong,

Cooking Light

January 2011
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