Wednesday, July 1, 2009

Spiced Yogurt Chicken

I was looking for a way to use up some of the fat free plain yogurt I had used to make smoothies. I decided that it would make the perfect base for a spicy marinade and sauce on some boneless, skinless chicken breasts. It's important to note that there is a definite difference between "spicy" and "hot." A lot of people use these terms interchangeably, but they can mean very different things. "Spicy" means that various spiced are used and/or combined to create new and unique flavors. Something that is spicy, may also be hot, but not necessarily. I consider this dish to be spicy, and slightly hot. You can make this dish hotter by adding more chipotle peppers or cayenne pepper to the marinade.

Spiced Yogurt Chicken

4 boneless, skinless chicken breasts
1/2 c. plain lowfat or fat free yogurt
juice of 1/2 lemon
3 garlic cloves, minced or pressed
2 Tb. All-Purpose spice blend
1 tsp ground cumin
1tsp. ground ginger
1tsp. onion powder
1 tsp smoked paprika
1 chipotle in adobo, chopped
1/4 tsp chili powder
¼ tsp. cayenne pepper, optional

In extra large mixing bowl combine all ingredients but chicken and stir to combine. Reserve ¼ cup to top cooked chicken. Pound chicken breasts into even thickness across (about 1 or more in thickness) and add to marinate. Toss to combine and coat well, cover bowl tightly and place in fridge 4 hours and up to overnight. Turn heat of grill on high and preheat for 15 minutes. Turn down to medium low and place chicken on grill.

Cook until starting to brown and grill marks appear, about 5-8 minutes and flip. Cook breast side up until starting to brown and grill marks appear, about 10-12 minutes. Flip again to create alternating grill marks on breast side, until done (no more pink inside) about 10 more minutes. Remove from grill, place on platter. Top with reserved yogurt sauce.

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