Garlic Chicken

Poultry

  • 1 cup plain low-fat yogurt

  • ¼ cup fresh lemon juice

  • 2 tablespoons minced garlic (about 6 cloves)

  • ½ teaspoon salt, divided

  • ½ teaspoon freshly ground black pepper

  • ¼ teaspoon ground cardamom

  • ¼ teaspoon ground cumin

  • ¼ teaspoon ground cinnamon

  • ¼ teaspoon ground nutmeg

  • 6 (6-oz) skinless, boneless chicken breasts

  • 1 cup fat-free, less-sodium chicken broth

  • 1½ tablespoons olive oil

  • 1 tablespoon chopped parsley

Serves 6
Combine yogurt, juice, garlic, ¼ teaspoon salt, ¼ teaspoon pepper, cardamom, cumin, cinnamon, and nutmeg in a large sip-top plastic bag. Add chicken, seal and marinate in refrigerator overnight, turning bag occasionally.
Remove chicken from bag, reserving marinade; pat chicken dry with paper towels. Combine reserved marinade and chicken broth.
Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with remaining ¼ teaspoon salt and remaining ¼ teaspoon pepper. Add half of chicken to pan; cook 1½ minutes on each side or until browned. Repeat procedure with remaining chicken. Return chicken to pan; pour broth mixture over chicken. Bring to a boil. Cover, reduce heat, and simmer 12 minutes or until chicken is done. Place chicken on a serving platter; discard liquid in pan. Sprinkle chicken evenly with parsley. Serve alongside a basmati rice pilaf that's tossed with almonds, raisins, and cumin seeds.
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