One of the easiest ways to tenderise and infuse flavour into lean chicken breast is to use a spiced yoghurt marinade. For best results I like to prepare my marinade the night or morning before it’s needed so that the live cultures, acids and enzymes have plenty of time to work their magic. The longer the chicken fillets are left to marinate, the plumper and juicier the result once they are grilled. The all important spices add plenty of vibrant flavour. Here I have used coriander, cumin, pepper and garlic with a little lemon and chilli, but feel free to experiment with whatever is available in your fridge and pantry. For very little effort you will be rewarded with a fast and delicious, low calorie meal.
Grilled Spiced Yoghurt Chicken With Cucumber Salad
Serves 4 (272 Calories Per Serve)
For the Grilled Yoghurt Chicken
4 x 150 g skinless, boneless chicken breast fillets (660 calories)
1/2 cup plain yoghurt (66 calories)
3 cloves garlic (12 calories)
freshly squeezed juice of 1 lemon (12 calories)
1/2 teaspoon ground coriander (4 calories)
1/2 teaspoon ground cumin (4 calories)
1/2 teaspoon freshly ground black pepper (2 calories)
1/2 teaspoon red chilli flakes (3 calories)
1 teaspoon oil or spray, to lightly grease the griddle pan (40 calories)
For the Salad
2 large Lebanese cucumbers, sliced into long thin ribbons with a vegetable peeler (90 calories)
3 red radishes, julienned (3 calories)
2 long green spring onions, thinly sliced (20 calories)
1/4 cup small fresh coriander leaves (4 calories)
1/4 cup small fresh mint leaves (4 calories)
2 teaspoons palm sugar, shaved (or substitute brown sugar) (30 calories)
1 tablespoon rice wine vinegar (2 calories)
1 tablespoon freshly squeezed lemon juice (2 calories)
1 tablespoon fish sauce (6 calories)
1 tablespoon peanut or vegetable oil (120 calories)
IN A large bowl mix together the yoghurt, garlic, lemon juice, coriander, cumin, pepper and chilli flakes
MAKE several deep cuts into the chicken breast and spread the marinade evenly over the chicken.
COVER with plastic wrap. Place in the refrigerator for a minimum 30 minutes to marinate. If you have time, leave the chicken to marinate in the refrigerator overnight.
HEAT a lightly greased griddle pan until smoking hot. Remove the chicken from the marinade allowing any excess to drip off, and grill over medium to medium high heat, about 6 minutes per side, or until chicken is just cooked through.
ALLOW to rest for 10 minutes before slicing on the diagonal and serving.
MEANWHILE place the cucumber, radish, spring onion, coriander and mint into a bowl.
WHISK together the palm sugar, rice wine vinegar, lemon juice juice, fish sauce and peanut oil in a small bowl or jar until well combined.
ADD dressing to the salad and toss to combine. Serve immediately with the grilled chicken breast.