Yogurt and Spice Marinated Chicken With Grapefruit Relish |
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Prep Time: 20 Minutes Cook Time: 0 Minutes |
Ready In: 20 Minutes Servings: 4 |
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Yogurt can be so much more than what's for breakfast. As the base for a marinade, it does wonder for a piece of chicken, fish or meat, and because plain, non-fat yogurt is only mildly acidic, it is especially well suited for marinating delicate foods. This yogurt spice blend works for fish and pork as well, but if you're preparing a delicate fish such as catfish, flounder, or tilapia, don't marinate for more than an hour or two. Firmer fish such as tuna or salmon, can handle up to an eight-hour soak. The relish for this dish uses jarred grapefruit segments, which often are less expensive and always easier to prepare than whole fruit. Look for jarred citrus in the refrigerated cases in the produce section of the market. This recipe calls for broiling, but the chicken can also be grilled for about 6 to 7 minutes, turning it midway. Ingredients:
1/4 cup nonfat plain yogurt |
3 tablespoons lime juice, divided |
2 teaspoons olive oil |
2 teaspoons minced garlic |
1 1/2 teaspoons minced garlic |
1 1/2 teaspoons ground cumin |
1 teaspoon paprika |
1 teaspoon salt, divided |
1 lb chicken breast, cutlets boneless, skinless, thinly sliced |
2 cups grapefruit sections, jarred, drained |
1 small red onion, minced |
2 tablespoons fresh cilantro, chopped |
1 tablespoon honey |
1/2-1 jalapeno pepper, seeded and finely chopped, to taste |
ground black pepper |
Directions:
1. In a medium bowl, whisk together yogurt, 2 tablespoons of the lime juice, olive oil, garlic, cumin, paprika, and 1/2 teaspoons salt. Add chicken cutlets, turning to coat them. Cover with plastic wrap and refrigerate for 15 minutes or up to 8 hours.
2. Meanwhile, in a small bowl, combine grapefruit sections, onion, cilantro, honey, jalapeno, black pepper, remaining 1 tablespoons lime juice and remaining 1/2 teaspoons salt. Set aside.
3. Heat broiler. Arrange chicken on a wire rack set over baking sheet. Place on the top rack of the oven and cook until chicken is browned on the ouutside and no longer pink on the inside, about 4 minutes per side. Serve with grapefruit relish.
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