The acidity of the yogurt helps tenderize the chicken and keep it moist. If you can't find hot paprika, substitute 2 teaspoons sweet paprika and 1/4 teaspoon cayenne.
Prep Time: 10 minutes
Ready in: 1 hour 40 minutes (including 1 hour of marinating)
Yield: 4 servings
Ease of Prep: Moderate
Recipe Ingredients
8 bone-in chicken thighs (about 3 1/2 pounds total), skin removed, trimmed
1 tablespoon lemon juice
1 cup low-fat plain yogurt
2 cloves garlic , minced
1 tablespoon minced fresh ginger
2 teaspoons hot paprika
1 1/2 teaspoons dried mint
1/2 teaspoon salt
Recipe Directions
1. Place chicken in a large bowl. Add lemon juice and toss to coat. Whisk yogurt, garlic, ginger, paprika, mint and salt in a separate bowl. Pour the yogurt mixture over the chicken and stir to coat. Cover with plastic wrap and refrigerate for at least 1 hour or up to 24 hours.
2. Position rack in upper third of oven; preheat broiler. Remove the chicken from the marinade (discard marinade). Place the chicken on a broiler rack and broil until browned on top, about 15 minutes. Reduce oven temperature to 400°F and bake until the chicken is juicy and just cooked through, about 15 minutes longer. (Thigh meat will appear dark pink, even when cooked through.) Serve immediately.
Chicken thighs are higher in fat than other cuts, but have the benefit of full-flavored, juicy meat. To minimize the fat, be sure to remove the skin and trim thighs thoroughly. For quick cooking, choose boneless, skinless thighs. When slow-cooking, such as braising, bone-in thighs work best because they will retain their moisture better. Two 2- to 3-ounce boneless thighs yield a 3-ounce cooked portion.
Health Advantages: low calorie, low carb, low sat fat, low sodium, heart healthy, healthy weight.
Nutrition Information
Servings Per Recipe: 4
Amount Per serving
Calories: 138 cal Carbohydrate Servings: 0
Carbohydrates: 3 g Dietary Fiber: 0 g Cholesterol: 82 mg
Fat: 4 g Sodium: 251 mg Saturated Fat: 1 g
Protein: 21 g Potassium: 312 mg Monounsaturated Fat: 1 g
Nutrition Bonus: Selenium (20% daily value).
Exchanges: 3 lean meat
