This dish is so scrumptious that even low-salt skeptics will be clamoring for a sample. You won’t have to spend much time in the kitchen, but remember to allow time for marinating.

　　

Ingredients

Serves 4; 3 ounces chicken and 2 tablespoons sauce per serving

　　2 tablespoons fresh lime juice

　　1 tablespoon olive oil

　　1/4 teaspoon pepper

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

　　4 ounces fat-free plain yogurt

　　1 tablespoon snipped fresh cilantro

　　1 tablespoon snipped fresh mint

　　1/2 teaspoon ground cumin

　　Cooking spray

　　1 medium lime, cut into 4 wedges (optional)

　　

Step 1

In a large glass dish, stir together the lime juice, oil, and pepper. Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours, turning occasionally. Remove the chicken from the refrigerator 5 to 10 minutes before cooking.

　　

Step 2

In a small bowl, stir together the yogurt, cilantro, mint, and cumin. Set aside.

　　

Step 3

Lightly spray the broiler pan and rack or the grill rack with cooking spray. Preheat the broiler or preheat the grill on medium high.

　　

Step 4

Broil the chicken 4 to 5 inches from the heat or grill for 4 to 5 minutes on each side, or until no longer pink in the center.

　　

Step 5

Spoon the yogurt sauce over the chicken. Garnish with the lime wedges.

　　

Nutrition Information

Step 6

(Per serving)

　　

Step 7

Calories: 174

　　

Step 8

Total fat: 5.0g

　　

Step 9

Saturated: 1.0g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 3.0g

　　

Step 13

Cholesterol: 66mg

　　

Step 14

Sodium: 97mg

　　

Step 15

Carbohydrates: 3g

　　

Step 16

Fiber: 0g

　　

Step 17

Sugars: 2g

　　

Step 18

Protein: 28g

　　

Step 19

Calcium: 77mg

　　

Step 20

Potassium: 378mg

　　

Dietary Exchanges

Step 21

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition