Garam Masala-Marinated Chicken

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

The lightly spiced marinade for this recipe turns ordinary chicken breasts into something quite exciting. Yogurt is a great base for marinades as its mild acidity slightly tenderizes the chicken and helps it preserve...


Ingredients

  • 1 cup plain yogurt
  • 1 medium shallot, minced
  • 3 tablespoons olive oil
  • 1 tablespoon lemon juice
  • ½ teaspoon lemon zest
  • ½ teaspoon garam marsala
  • 3 tablespoons chopped cilantro
  • 4 (3 ounces) boneless, skinless chicken breasts
  • Salt and pepper, to taste

Nutrition Facts

Calories

243 cals

Fat

15 g

Saturated Fat

3 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

9 g

Carbohydrates

6 g

Sugar

4 g

Fiber

1 g

Protein

22 g

Sodium

413 mg

Directions

  1. Blend all the marinade ingredients together until smooth.
  2. Combine the marinade with the chicken breasts in a re-sealable plastic bag. Marinate for 3 hours or overnight.
  3. Preheat the grill. Generously sprinkle salt and pepper over the chicken and grill on each side for 5 minutes or until cooked through. Serve with our Quinoa Tabouleh Salad.

Chef Tips

If you are not able to grill, preheat the oven to 375 degrees and cook the chicken for 15 to 20 minutes or until cooked through.
You can use skinless chicken thighs if you prefer dark meat.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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