We had this garlic chicken last night. We were supposed to have it on Tuesday but it didn’t happen for various reasons. So the chicken had been sitting in the marinade for three days. I think that’s what made it so yummy this time around. If you have the time, marinade this dish for three days or at least 24 hours. We’ve also had this dish baked and didn’t really care for it as much as when The Other Williams grilled it. This dish was super good. The yogurt kept the chicken moist and gave it a tangy flavor. The other spices warmed it up and brought it all together. The flavors in this chicken are simply wow! This recipe serves 6 but I think The Other Williams just cuts it in half and we use two chicken breasts for the two of us.
1 cup plain low-fat yogurt
1/4 cup fresh lemon juice
2 tablespoons minced garlic (about 6 cloves)
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon ground cardamom
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
6 (6-ounce) skinless, boneless chicken breast
1 1/2 tablespoons olive oil
Combine yogurt, juice, garlic, 1/4 teaspoon salt, 1/4 teaspoon pepper, cardamom, cumin, cinnamon, and nutmeg in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator overnight (the longer the better. We recommend three days), turning bag occasionally.
Remove chicken from bag; pat chicken dry with paper towels. Pre-heat grill and spray grate with oil. Grill chicken for 15-20 min or until juices run clear and the center isn’t pink.
6 servings (serving size: 1 chicken breast)
CALORIES 256(22% from fat); FAT 6.2g (sat 1.4g,mono 3.2g,poly 0.9g); PROTEIN 42.1g; CHOLESTEROL 101mg; CALCIUM 104mg; SODIUM 400mg; FIBER 0.5g; IRON 1.6mg; CARBOHYDRATE 5.7g
Modified recipe from Cooking Light, Dec 2005