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Skinny Indian Saffron Chicken

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Skinny Indian Saffron Chicken
  • Prep Time 25 min
  • Total Time 50 min
  • Servings 4
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Journey to India with this light and tangy chicken dish the whole family will love.

Ingredients

Chicken

2
tablespoons hot water
7
saffron threads
1
teaspoon gluten-free curry powder
3/4
cup plain nonfat Greek yogurt
4
chicken breasts (4 oz each)
1/8
teaspoon salt

Rice

1
cup uncooked basmati rice, rinsed thoroughly in fine mesh strainer
1 3/4
cups Progresso™ reduced sodium chicken broth
1/8
teaspoon salt
1 1/2
cups frozen sweet peas, cooked as directed on bag
2
tablespoons chopped fresh mint leaves
1/4
cup chopped fresh cilantro

Garnish

Fresh cilantro, if desired

Directions

  • 1 In small bowl, mix hot water and saffron threads; let stand 5 minutes.
  • 2 In large bowl, beat curry powder, yogurt and cooled saffron mixture with whisk. Add chicken breasts; mix to thoroughly coat. Cover; refrigerate at least 30 minutes but no longer than 12 hours.
  • 3 Heat oven to 425° F. Line cookie sheet with foil. Spray wire rack with cooking spray; place on foil.
  • 4 In 2-quart saucepan, heat rice, broth and 1/8 teaspoon salt to boiling over high heat. Stir; cover and reduce heat to low. Cook 20 minutes. Remove from heat, add peas; cover and let stand 5 minutes.
  • 5 Meanwhile, remove chicken from marinade. Place chicken on rack, sprinkle with 1/8 teaspoon salt. Bake 15 to 25 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165° F).
  • 6 Fluff rice with fork; stir in mint and chopped cilantro. Slice chicken breasts; serve on top of rice mixture. Garnish with cilantro.
Tips  

Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.

Marinating chicken in yogurt is a great way to tenderize the meat without using an oily, calorie-packed marinade.

Basmati is a fragrant rice common to Indian cooking, but any white rice can be used in this recipe.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
360
(
Calories from Fat
35
)
Daily Value
Total Fat
4g
6%
(
Saturated Fat
1g
6%
,
Trans Fat
0g
)
Cholesterol
70mg
24%
Sodium
500mg
21%
Potassium
350mg
10%
Total Carbohydrate
46g
15%
(
Dietary Fiber
3g
11%
,
Sugars
3g
)
Protein
34g
Daily Value*:
Vitamin A
25%
25%
Vitamin C
4%
4%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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