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I created this recipe when I was pregnant. I had been craving a black pepper taste and chicken but I could not find anything that tasted right. Finally, after many trials, success!
Ingredients:
6 chicken thighs or drumsticks, skinned
1/4 cup / 60 mL lemon juice
2 tablespoons / 25 mL vegetable oil
2 1/2 teaspoons / 10 mL garam masala
1 large onion, thinly sliced
1/2 teaspoon / 2 mL turmeric
1/4 cup / 60 mL fat-free sour cream
Salt to taste
1/4 cup / 60 mL fat-free plain yogurt
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Just click here to get a printer-friendly version of this recipe. • Share it: click to send this recipe to a friend! | | Directions:
Preheat the oven to 350 degrees F / 180 degrees C. Cut shallow incisions in the chicken to help the spices sink in. In a large skillet over medium heat, heat the oil. Add the onions and sauté until light brown. Add the chicken and sauté, turning once, until the chicken is half cooked, about 8 minutes.
Meanwhile, in a bowl combine the sour cream, yogurt, lemon juice, garam masala, turmeric, and salt. Mix to a smooth paste. Add the chicken, turning to coat. Transfer coated chicken to a baking dish. Bake for 20 minutes or until cooked through.
Variations: If you find garam masala too pungent for your taste, you can use ground white pepper.
Tips: This dish does not freeze well because of the yogurt and sour cream. But it will keep in the fridge for a few days and makes delicious leftovers.
Prep time: 20 minutes; Cooking time: 45 minutes. Yield: 6 servings Each Serving Provides: Calories: 141; Protein: 15 g; Carbohydrates: 4 g; Fat: 7 g
Recipe submitted by: Monica Bhide, author of "The Spice is Right"
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