Greek Chicken with Herbed Yogurt Sauce

Greek Chicken with Herbed Yogurt Sauce

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Heart healthy and full flavored…it’s Greek to you! Marinated for moistness, chicken breasts say “opaa” when sauced with tangy low-fat yogurt spiked with fresh herbs and the Vitamin C and Limonene of lemon juice and lemon peel. Serves 4.

Ingredients

  • 1 cup plain low-fat yogurt
  • 2 tablespoons finely grated lemon peel
  • 1½ tablespoon lemon juice
  • 2 tablespoons oregano and parsley, finely chopped
  • 1 clove garlic, minced
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 pound chicken breasts, boneless, skinless

Directions

  1. Combine the yogurt, lemon peel and juice, oregano, parsley, garlic, salt and pepper.
  2. Put the chicken into a dish and spread about ¼ cup of the yogurt sauce over the chicken. Cover with plastic wrap and refrigerate several hours or overnight. Cover and refrigerate the remaining yogurt sauce.
  3. Place the chicken on a rack in a baking pan and bake in a preheated 375 °F oven for 30 minutes.
  4. Turn the oven on to broil and continue cooking about 5 minutes, until the chicken is browned and cooked through. (Adjust the rack higher if necessary)
  5. Spoon the remaining yogurt sauce over the chicken and serve with veggie confetti salad.

Per serving: 229 calories, 38 gm protein, 7 gm carbohydrate, 4 gm fat, 1 gm sat, 1 gm mono, 96 mg cholesterol,1 gm fiber, 273 mg sodium

THE SEASONED COOK This chicken can accompany a variety of salads, including tabouli.

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