Post by Amani on Apr 9, 2010 17:34:30 GMT -5
Middle Eastern–Inspired Chicken with Tahini Sauce
from "Food & Wine" magazine, May 2010
The Good News: Tahini is made with sesame seeds, which are rich in essential minerals. Blended with nonfat Greek yogurt, it becomes a luscious sauce for cardamom-spiced chicken breast.
1 cup plus 3 tablespoons plain nonfat Greek yogurt
1/4 cup cider vinegar
5 tablespoons fresh lemon juice
3 garlic cloves, minced
Kosher salt and freshly ground black pepper
2 cardamom pods, lightly crushed
1/4 teaspoon cayenne pepper
Four 6-ounce skinless, boneless chicken breasts
1/4 cup tahini paste
1 tablespoon canola oil, for brushing
In a large bowl, whisk 1 cup of the yogurt with the cider vinegar, 2 tablespoons of the lemon juice, two-thirds of the minced garlic cloves, 1 teaspoon of salt, 1 teaspoon of black pepper, the cardamom and cayenne. Add the chicken breasts and turn to coat. Cover and refrigerate for 4 hours.
Meanwhile, in a small bowl, whisk the tahini paste with the remaining minced garlic and 3 tablespoons each of yogurt and lemon juice. Season with salt and pepper.
Light a grill or heat a grill pan. Brush the grill grates or the pan with the canola oil. Remove the chicken from the marinade and shake off any excess. Grill the chicken breasts over moderate heat, turning once, until they are browned and cooked through, about 15 minutes. Transfer the chicken breasts to a cutting board and let them rest for 5 minutes. Slice the chicken into strips and serve with the tahini sauce.
Make Ahead: The tahini sauce can be refrigerated overnight.
Serve With: Whole wheat pita and green salad with tomatoes and cucumbers.
Serves 4.
One Serving 354 cal, 13 gm fat, 2 gm sat fat, 10 gm carb, 1 gm fiber.
from "Food & Wine" magazine, May 2010
The Good News: Tahini is made with sesame seeds, which are rich in essential minerals. Blended with nonfat Greek yogurt, it becomes a luscious sauce for cardamom-spiced chicken breast.
1 cup plus 3 tablespoons plain nonfat Greek yogurt
1/4 cup cider vinegar
5 tablespoons fresh lemon juice
3 garlic cloves, minced
Kosher salt and freshly ground black pepper
2 cardamom pods, lightly crushed
1/4 teaspoon cayenne pepper
Four 6-ounce skinless, boneless chicken breasts
1/4 cup tahini paste
1 tablespoon canola oil, for brushing
In a large bowl, whisk 1 cup of the yogurt with the cider vinegar, 2 tablespoons of the lemon juice, two-thirds of the minced garlic cloves, 1 teaspoon of salt, 1 teaspoon of black pepper, the cardamom and cayenne. Add the chicken breasts and turn to coat. Cover and refrigerate for 4 hours.
Meanwhile, in a small bowl, whisk the tahini paste with the remaining minced garlic and 3 tablespoons each of yogurt and lemon juice. Season with salt and pepper.
Light a grill or heat a grill pan. Brush the grill grates or the pan with the canola oil. Remove the chicken from the marinade and shake off any excess. Grill the chicken breasts over moderate heat, turning once, until they are browned and cooked through, about 15 minutes. Transfer the chicken breasts to a cutting board and let them rest for 5 minutes. Slice the chicken into strips and serve with the tahini sauce.
Make Ahead: The tahini sauce can be refrigerated overnight.
Serve With: Whole wheat pita and green salad with tomatoes and cucumbers.
Serves 4.
One Serving 354 cal, 13 gm fat, 2 gm sat fat, 10 gm carb, 1 gm fiber.