The combination of cumin, yogurt, and jam makes this a flavorful dish. You can also use this recipe for basic baked chicken and vary the sauce to make a completely different dish. It is easy and quick. Another favorite sauce is French dressing mixed with the apricot preserves and chopped green onion. This recipe also works well in diabetic menus.
1 pound skinless, boneless chicken breasts
1/3 cup fat-free plain yogurt
3 tablespoons sugar-free apricot preserves
1 teaspoon ground cumin
1/2 teaspoon salt (optional)
Choose from one of the three methods below for cooking.
CONVENTIONAL OVEN: Preheat oven to 350 degrees. Arrange chicken in a baking pan that has been sprayed with nonstick cooking spray. Bake, uncovered, for 20 minutes. Drain any liquid. Mix remaining ingredients and spoon over chicken. Bake for 10 minutes or until chicken is no longer pink and sauce is heated.
MICROWAVE OVEN: Arrange chicken in a microwave-safe dish. Cover, venting the lid. Cook on high for 6–8 minutes, or until chicken is no longer pink, rotating 1/4 turn halfway through cooking time. Drain any liquid. Mix remaining ingredients and spoon over chicken. Cook for 1–2 minutes or until sauce is heated.
BROILER OR BARBECUE METHOD: Cut 3 shallow slits length-wise in each chicken breast half. Place slit side down on broiler pan. Mix remaining ingredients. Spoon half on chicken. Broil 3–4 inches from heat for 4 minutes. Turn chicken over and spoon on remaining yogurt mixture. Broil 5 minutes longer or until chicken is no longer pink.
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Makes 4 servings
3 lean meat
total fat 2g
saturated fat 0g
total carbohydrate 5g
dietary fiber 0g
Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008, Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW
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Recipe updated April 1, 2014