Photo: John Autry; Styling: Leigh Ann Ross Photo by: Photo: John Autry; Styling: Leigh Ann Ross

Yogurt-Marinated Chicken with Beet Salad

Tamarind lends the marinade a pleasant sweet-sour note. However, you can substitute 2 tablespoons lemon juice if tamarind paste isn't available.

Cooking Light JANUARY 2011

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


  • 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.

Nutritional Information

Amount per serving
  • Calories: 385
  • Fat: 20.9g
  • Saturated fat: 5g
  • Monounsaturated fat: 9.4g
  • Polyunsaturated fat: 4.7g
  • Protein: 37.6g
  • Carbohydrate: 11.2g
  • Fiber: 2.6g
  • Cholesterol: 125mg
  • Iron: 2.6mg
  • Sodium: 550mg
  • Calcium: 69mg

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Yogurt-Marinated Chicken with Beet Salad recipe