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West Indies Herb & Spice Baked Chicken
Makes 6 servings
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Spice blends are a quick and popular way to season food before baking or grilling.
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Ingredients
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Yogurt Mint Sauce (recipe follows)
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6
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boneless skinless chicken breast halves
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1
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tablespoon garlic, minced
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1
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tablespoon lime juice
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1
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teaspoon olive oil
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1/2
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teaspoon dried thyme leaves
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1/2
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teaspoon ground nutmeg
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1/2
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teaspoon ground cinnamon
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1/2
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teaspoon black pepper
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1/2
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teaspoon ground allspice
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1/2
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teaspoon ground cloves
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1. Preheat oven to 400°F. Prepare Yogurt Mint Sauce.
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2. Spray jelly-roll pan with nonstick cooking spray. Place breasts on prepared pan. Combine garlic, lime juice, oil, thyme, nutmeg, cinnamon, pepper, allspice and cloves in small bowl; spread evenly over breasts. Bake 15 minutes or until chicken is no longer pink in center. Serve with Yogurt Sauce.
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Yogurt Mint Sauce
Makes 1/2 cup
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Ingredients
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1/2
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cup plain fat-free yogurt
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1
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tablespoon brown sugar
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1
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tablespoon minced fresh mint leaves
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1. Combine all ingredients in small bowl; mix well.
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©Publications International, Ltd.
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Nutrients per Serving
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(1/6 of total recipe)
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Calories
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174
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Calories from Fat
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21 %
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Total Fat
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4 g
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Saturated Fat
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1 g
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Cholesterol
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73 mg
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Carbohydrate
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5 g
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Fiber
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<1 g
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Protein
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28 g
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Sodium
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80 mg
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