A Healthy Recipe for Iftar Tables: Chicken Marinated in Yogurt and Spices

You and your family will love chicken breast marinated in a yogurt sauce blended with spices as a healthy, delicious and practical main dish for your iftar table. Served with a favorite salad or steamed vegetables, this meal is a low-calorie, filling and tasty option.

Ingredients for 4 People:

• 1 tea glass of yogurt
• 2 tablespoons of coriander (fresh, if available)
• 1 garlic clove, thoroughly crushed
• Juice of 1/2 lemon
• 1 dessertspoon of very finely chopped fresh ginger
• 1/4 onion, diced for cooking
• 1/2 teaspoon of cumin
• 1/2 teaspoon of iodized table salt
• 1/2 ground red pepper
• 1/4 turmeric
• 1/2 kg skinless, boneless chicken breast (sliced to an even thickness)

Mix the yogurt, coriander, garlic, lemon juice, ginger, onion, cumin, salt, ground red pepper and turmeric thoroughly in a food processor if available, or with two forks otherwise. Transfer this sauce to a securely sealable refrigerator bag or a glass container. Mix the chicken breast slices thoroughly in the sauce and seal airtight. Refrigerate for at least 3 hours and, if possible, turn and mix occasionally during this time.

Remove the chicken from the sauce and cook both sides in a preheated nonstick pan or on a grill if available, for 4-6 minutes per side.

Approximate Nutritional Values for 1 Serving

• Calories ............. 150
• Calories from fat ............. 25
• Fat ............. 3 gr
• Saturated fat ............. 1 gr
• Trans fatty acids ............. 0 gr
• Polyunsaturated fat ............. 0,5 gr
• Monounsaturated fat ............. 1 gr
• Cholesterol ............. 65 mg
• Sodium ............. 310 mg
• Carbohydrate ............. 3 gr
• Fiber ............. 0 gr
• Sugar ............. 2 gr
• Protein ............. 27 gr
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