| Yogurt-Marinated Chicken
Serves 4 / Featuring yogurt in the chicken coating and dipping sauce, this Indian-spiced dinner dish offers a good dose of calcium. Prep tip: Increase heat by adjusting spice amounts to taste. Serving tip: Great with brown rice.
1 1/2 teaspoons ground cumin
1. Place all spices (cumin through kosher salt) in a shallow dish and mix thoroughly. Place yogurt in a separate shallow dish. Rub chicken pieces with 1 teaspoon oil, then coat each side with spice mixture. Season with salt and pepper. Dip in yogurt to coat. Place chicken in a glass dish, cover, and refrigerate overnight.
PER SERVING: 188 cal, 16% fat cal, 3g fat, 1g sat fat, 69mg chol, 30g protein, 8g carb, 1g fiber, 360mg sodium