Chicken Breast Marinated In Yoghurt And Grilled With Trop Recipe

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Servings: 1

Ingredients

Cost per recipe $5.67 view details
  • Marinade
  • 1 tsp Roasted and crushed cumin seed, (grnd cumin only)
  • 1/2 tsp Red chilli flakes
  • 2 tsp Roasted garlic
  • 1/4 c. Chopped scallions, white part only
  • 1 c. Greek lowfat yoghurt
  • 1 tsp Paprika
  • 1 tsp Fresh lemon juice Salsa
  • 3 x Spring onions, diced
  • 1 x Hard mango, peeled, stoned and diced
  • 1 x Red chilli, minced
  • 1/2 x Cucumber, peeled, seeded and diced
  • 1 x Roasted red pepper, diced Rice wine vinegar Extra virgin olive oil Lemon juice
  • 1 tsp Sugar A little minced coriander
  • 4 x Chicken breasts, skinned and boned

Directions

  1. Marinade: Take the Greek lowfat yoghurt and pour it into a bowl. Add in the grnd cumin, 1/2tsp paprika, dry chilli, lemon juice, salt, pepper and the scallions with the roasted garlic (roast garlic is made by placing a clove in the oven till it naturally pops out of its skin).
  2. Give all of these ingredients a stir so which they are mixed well.
  3. Place the breasts in the marinade and leave for at least 4 hrs or possibly preferably overnight.
  4. Vinaigrette: Put the mango, cucumber, spring onions, red chilli, red pepper and a dash of lemon juice in a bowl. Mix well, add in some salt and pepper, sugar, coriander and some extra virgin olive oil and mix again.
  5. Take a chicken breast, removing excess marinade and place on the griddle. The breast should be nicely marked on each side. Reduce the heat and cook the chicken through well for 12-15 min. You can transfer the breasts to the oven to finish cooking if a griddle is not available. To finish, pop the chicken on a dish and add in the salsa.

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Nutrition Facts

Amount Per Recipe %DV
Recipe Size 889g
Calories 559  
Calories from Fat 107 19%
Total Fat 12.17g 15%
Saturated Fat 6.14g 25%
Trans Fat 0.06g  
Cholesterol 139mg 46%
Sodium 355mg 15%
Potassium 1806mg 52%
Total Carbs 60.24g 16%
Dietary Fiber 8.6g 29%
Sugars 44.01g 29%
Protein 56.49g 90%
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