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Skinny Indian Saffron Chicken

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Betty Crocker Kitchens
Updated Sep 20, 2016
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Journey to India with this light and tangy chicken dish the whole family will love.

Skinny Indian Saffron Chicken

  • Prep Time 25 min
  • Total 50 min
  • Servings 4
  • Ingredients 13
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Ingredients

Chicken

  • 2 tablespoons hot water
  • 7 saffron threads
  • 1 teaspoon gluten-free curry powder
  • 3/4 cup plain nonfat Greek yogurt
  • 4 chicken breasts (4 oz each)
  • 1/8 teaspoon salt

Rice

  • 1 cup uncooked basmati rice, rinsed thoroughly in fine mesh strainer
  • 1 3/4 cups Progresso™ reduced sodium chicken broth
  • 1/8 teaspoon salt
  • 1 1/2 cups frozen sweet peas, cooked as directed on bag
  • 2 tablespoons chopped fresh mint leaves
  • 1/4 cup chopped fresh cilantro

Garnish

  • Fresh cilantro, if desired
Make With
Progresso Broth

Instructions

  • Step 
    1
    In small bowl, mix hot water and saffron threads; let stand 5 minutes.
  • Step 
    2
    In large bowl, beat curry powder, yogurt and cooled saffron mixture with whisk. Add chicken breasts; mix to thoroughly coat. Cover; refrigerate at least 30 minutes but no longer than 12 hours.
  • Step 
    3
    Heat oven to 425° F. Line cookie sheet with foil. Spray wire rack with cooking spray; place on foil.
  • Step 
    4
    In 2-quart saucepan, heat rice, broth and 1/8 teaspoon salt to boiling over high heat. Stir; cover and reduce heat to low. Cook 20 minutes. Remove from heat, add peas; cover and let stand 5 minutes.
  • Step 
    5
    Meanwhile, remove chicken from marinade. Place chicken on rack, sprinkle with 1/8 teaspoon salt. Bake 15 to 25 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165° F).
  • Step 
    6
    Fluff rice with fork; stir in mint and chopped cilantro. Slice chicken breasts; serve on top of rice mixture. Garnish with cilantro.

Nutrition

360 Calories
4g Total Fat
34g Protein
46g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
360
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
70mg
24%
Sodium
500mg
21%
Potassium
350mg
10%
Total Carbohydrate
46g
15%
Dietary Fiber
3g
11%
Sugars
3g
Protein
34g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
4%
4%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

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