I’ve gotten in a little summer routine in the kitchen lately. We can’t get enough zucchini and yellow squash and every Sunday I end up sautéing a bunch of the veggies (7 yesterday!) in my huge wok to enjoy alongside some chicken and carby side dish of some kind. I’m dreaming of the day we have a garden and more summer squash than we know what to do with, but for the time being I’ll settle on what I can scoop up at the farmers’ market. The way I cook the chicken varies a bit, so at least I’m not completely in a rut! One of my favorite ways to keep chicken juicy is to marinate it in Greek yogurt and then give it a quick sear on my grill pan before finishing it in the oven. Of course, I can’t wait until we have a backyard for a grill too!
The other weekend I mixed the yogurt along with some tart lime juice, sweet honey, and a plethora Moroccan spices, which I picked based on this recommendation. I love the way spices can transform a dish from average to exotic.
Moroccan Spiced Chicken
1 cup plain nonfat Greek yogurt
Juice of 1 lime
3 tablespoons honey
1 teaspoon ground turmeric
1 teaspoon ground ginger
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cayenne pepper
1/4 teaspoon ground cardamom
1/4 teaspoon ground nutmeg
1/2 teaspoon salt
4 boneless skinless chicken breasts
Place Greek yogurt, lime juice, honey, turmeric, ginger, cumin, cinnamon, cayenne pepper, cardamom, nutmeg, and salt in a medium bowl and mix until well combined. Spread marinade evenly over chicken breasts in a shallow dish and refrigerate for an hour.
Heat oven to 350˚F. Heat a nonstick grill pan over medium high heat. Spray with nonstick cooking spray and sear chicken for 2 minutes per side or until browned. Place chicken in a large rectangular dish and bake at 350˚F for 8 to 10 minutes or until cooked through and no longer pink in the center. Makes 4 servings.
Nutrition: 337 calories, 2.9g fat, 0.1g fiber, 59.6g protein per serving
Cost: $1.63 per serving