Prep Time:15 min
Start to Finish:13 hr
makes:4 servings
1/4 teaspoon water
1/8 teaspoon ground mustard
1/2 cup Yoplait® Fat Free plain yogurt (from 2-lb container)
2 tablespoons lemon juice
3/4 teaspoon paprika
1/4 teaspoon ground cardamom
1/4 teaspoon salt
1/8 teaspoon ground ginger
1/4 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes
1/8 teaspoon pepper
1 clove garlic, finely chopped
4 boneless skinless chicken breasts (about 1 1/4 lb)
Lemon slices, if desired
1. In small bowl, mix water and mustard; stir in remaining ingredients except chicken and lemon slices. Place chicken in shallow glass or plastic bowl. Pour marinade over chicken; turn to coat with marinade. Cover; refrigerate at least 12 hours but no longer than 24 hours to marinate.
2. Heat oven to 375°F. Remove chicken from marinade; discard marinade. Place chicken in ungreased 13x9-inch (3-quart) glass baking dish. Bake about 45 minutes or until juice of chicken is clear when center of thickest part is cut (170°F).
3. To serve, garnish with lemon slices.
Nutritional Information
1 Serving: Calories 170 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 125mg; Total Carbohydrate 1g (Dietary Fiber 0g, Sugars 0g); Protein 32g % Daily Value*: Vitamin A 2%; Vitamin C 0%; Calcium 4%; Iron 6% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 0 MyPyramid Servings: 4 oz-equivalents Meat & Beans
*% Daily Values are based on a 2,000 calorie diet.