FAT-FREE INDIAN

Equally fabulous when tossed with fresh or steamed vegetables or as a marinade for chicken, fish or seafood. Marinate bone-in or boneless chicken for a minimum of three hours or up to a full day. The live cultures and lactic acid in the yogurt apparently act as a tenderizer for poultry, producing juicy, succulent chicken.

Makes about 1 1/4 cups

1 tbsp ground coriander
1 1/2 tsp ground cumin
1 cup nonfat plain yogurt
2 tbsp freshly squeezed lemon juice
3 garlic cloves, minced
1 tbsp finely grated gingerroot
1 jalapeño pepper, seeded and minced
1 tsp kosher salt
3/4 tsp ground turmeric
1/4 tsp ground cayenne

Heat a small frying pan over medium heat. Add the coriander and cumin and cook, stirring continuously, for 30 seconds. Transfer the toasted spices to a medium bowl. Whisk in the yogurt, lemon juice, garlic, ginger, jalapeño, salt, turmeric and cayenne.

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