Recipes: Recipes with Yogurt

the recipes

march 2000

Recipes with Yogurt

Chicken and Rice with Yogurt Sauce

(makes 4 servings)

This chicken dish is Spanish in origin, yet uses short grained Italian Arborio rice, the same rice that's used to make risotto. The result is a superb one-dish meal. All you need to finish your dinner is a light dessert like fresh fruit and fat free cheese or frozen grapes. A demitasse of espresso would cap this off with a European flair.

1	teaspoon (5 ml) olive oil
1/4	teaspoon (1.25 ml) kosher salt
	freshly ground pepper
2	whole skinless and boneless chicken breasts, about 8 ounces (224 g) each, halved
5	ounces (150 g) chopped onion
4	ounces (120 g) chopped red bell pepper
4	ounces (120 g) chopped green bell pepper
2	large cloves garlic, minced
1	large tomato, chopped
1	cup (250 g) Arborio rice
1/8	teaspoon (0.6 ml) turmeric
1/2	teaspoon (2.5 ml ) Hungarian paprika
1/4	teaspoon (1.25 ml) ground cumin
1/4	teaspoon (1.25 ml) ground coriander
1 1/4	cups (300 ml) 99% fat free, no-salt-added canned chicken broth
1/3	cup (80 ml) white wine
1/2	cup(114 g) nonfat plain yogurt
2	tablespoons (30 g) chopped flat leaf parsley
1	tablespoon (15 ml) lemon juice

Preheat oven to 375°F (190° C), gas mark 5.
Heat the oil in a non- stick oven proof casserole or skillet. Dry the chicken pieces. Season with salt and pepper and brown on both sides. Remove to a plate and keep warm.
Add the onion, peppers, garlic, and tomato; stir until the onion is soft. Add the rice, turmeric, paprika, cumin and coriander. Stir to coat.
Add the broth and wine and return the chicken to the casserole. Bring to a simmer and then place in the oven and bake uncovered until the rice is cooked al dente and the chicken is cooked through, about 30 minutes.
While the chicken is cooking, combine the yogurt, parsley, and lemon juice. Refrigerate until ready to use.
When the chicken and rice are done, spoon the rice onto a serving platter, top with chicken breasts and drizzle yogurt sauce over the chicken. Pass the rest of the sauce.

Per serving:	388 calories (8% calories from fat), 33 g protein, 3 g total fat (0.7 g saturated fat), 52 g carbohydrates, 4 g dietary fiber, 66 mg cholesterol, 237 mg sodium
Diabetic exchanges:	3 very lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch, 2 vegetable)

Grilled Swordfish Kebobs with Curried Yogurt Sauce

(makes 4 servings)

We like to experiment with different flavors when we prepare fish. Here, we first marinate pieces of swordfish to grill with cherry tomatoes and scallions (you can use an indoor grill or broiler if the weather's still too cold for outside grilling), then slather the kebobs with a lightly curried sauce starring tangy yogurt for a dish with Middle Eastern and West Indian undertones. With this, we'd serve couscous with roasted garlic and steamed asparagus, followed by slices of cantaloupe with a scoop of fat-free, sugar-free chocolate ice cream.

1	pound (480 g) swordfish steaks, rinsed and patted dry, then cut into 24 cubes
1/4	cup (60 ml) fresh lime juice
1	teaspoon (5 ml) grated lime zest
1	large clove garlic, minced
8	metal skewers
12	cherry tomatoes, stemmed
1	medium red onion, peeled and cut in half
	chopped flat-leaf parsley for garnish (optional)
Curried Yogurt Sauce
1/4	cup (60 ml) fresh lime juice
1	teaspoon (5 ml) curry powder
1/2	teaspoon (2.5 ml) ground cumin
1/4	teaspoon (1.25 ml) ground coriander
	salt (optional) and freshly ground pepper to taste
1	teaspoon (5 ml) minced fresh ginger
1	cup (228 g) plain nonfat yogurt

Place swordfish in a shallow glass baking dish.
In a small bowl, combine lime juice, lime zest, and garlic. Drizzle over swordfish, turning to coat. Cover and refrigerate for 1 to 2 hours.
Light a grill or preheat the broiler. In a medium bowl, combine all ingredients for sauce. Set aside.
Cut each onion half into 8 wedges. Thread the skewers, alternating the swordfish, tomatoes, and onions, beginning and ending with the onions. Grill or broil skewers, brushing with any remaining marinade, for 3 to 4 minutes per side, until fish is opaque and flakes easily with a fork. Transfer grilled swordfish skewers to heated serving plates and spoon some of the sauce over each serving. If using, sprinkle with parsley and serve at once.

Per serving:	200 calories (22% calories from fat), 27 g protein, 5 g total fat (1.1 g saturated fat), 13 g carbohydrates, 2 g dietary fiber, 42 mg cholesterol, 155 mg sodium
Diabetic exchanges:	3 lean protein, 1 carbohydrate (1/2 skim milk, 1 vegetable)

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.