Spiced Chicken Thighs with Yogurt Sauce

The yogurt sauce's cooling effect balances the heat of the chicken.

Yield: 4 servings (serving size: 2 chicken thighs, about 1/4 cup yogurt mixture, and 1/2 cup couscous)

Ingredients

• 1  cup  uncooked couscous
• 1  teaspoon  ground cumin
• 1  teaspoon  ground coriander
• 1  teaspoon  ground turmeric
• 1/4  teaspoon  ground ginger
• 1/4  teaspoon  ground red pepper
• 1/2  teaspoon  salt, divided
• 8  skinless, boneless chicken thighs (about 1 1/2 pounds)
• Cooking spray
• 1/4  cup  chopped fresh cilantro
• 1  teaspoon  bottled minced garlic
• 1  (6-ounce) carton plain fat-free yogurt
• Cilantro sprigs (optional)

Preparation

Cook couscous according to package directions, omitting salt and fat.

Combine cumin and next 4 ingredients (through pepper) in a bowl; stir in 1/4 teaspoon salt. Sprinkle spice mixture over chicken. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.

Combine remaining 1/4 teaspoon salt, chopped cilantro, garlic, and yogurt in a bowl, stirring well. Serve with chicken and couscous. Garnish with cilantro sprigs, if desired.

Nutritional Information

Calories:

335 (31% from fat)

Fat:

11.7g (sat 3.3g,mono 4.4g,poly 2.7g)

Protein:

32.6g

Carbohydrate:

22.5g

Fiber:

1.5g

Cholesterol:

100mg

Iron:

2.2mg

Sodium:

425mg

Calcium:

111mg