Health

Bahamian-Spiced Chicken with Yogurt-Cilantro Sauce

Bahamian-Spiced Chicken with Yogurt-Cilantro Sauce Photo: Dasha Wright

Ingredients

  • 3/4 cup freshly squeezed orange juice
  • 1/4 cup freshly squeezed lime juice
  • 2 tablespoons light brown sugar
  • 2 tablespoons grated fresh ginger
  • 1 tablespoon ancho chile powder
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cinnamon
  • 1 teaspoon allspice
  • 1/2 teaspoon minced seeded habañero pepper
  • 4 (6-ounce) skinless, boneless chicken breasts
  • 1 1/2 cups plain 2% reduced-fat Greek yogurt
  • 2 shallots, thinly sliced
  • 3 tablespoons cilantro leaves, finely chopped
  • 1 garlic clove, finely chopped
  • Zest of 1 lime (about 2 teaspoons)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon canola oil

Preparation


1. Combine juices and next 7 ingredients (through habañero) in a medium baking dish; whisk well. Add chicken breasts, turning to coat. Cover and refrigerate at least 1 hour or up to 4 hours.

2. While chicken marinates, combine yogurt and next 6 ingredients (through pepper) in a small bowl; refrigerate until ready to serve.

3. Heat a grill, grill pan, or nonstick sauté pan over high heat. Remove chicken from marinade; pat dry with paper towels. If using a grill or grill pan, brush chicken on both sides with oil. If using a nonstick pan, heat oil over high heat until oil begins to shimmer. Cook chicken until golden on both sides and cooked through (about 4 1/2 minutes on each side). Serve with sauce.


  • Prep Time:
  • Cook Time:

  • If you want less heat in the sauce, omit the habañero pepper.
  • Yield: Makes 4 servings (serving size: 1 chicken breast and 1/4 of sauce)

Nutritional Information

Calories per serving: 269
Fat per serving: 7g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 1g
Protein per serving: 42g
Carbohydrate per serving: 8g
Fiber per serving: 1g
Cholesterol per serving: 98mg
Iron per serving: 2mg
Sodium per serving: 188mg
Calcium per serving: 101mg

Good to Know

Enjoy a dish with citrus and spice; low in fat, but high in flavor. Orange and lime juice, chili powder, and coriander give lean protein chicken some heat, while reduced-fat Greek yogurt cools your palette.