Afghan Chicken Recipe

Looking for an easy Afghan Chicken recipe? Learn how to make Afghan Chicken using healthy ingredients.


Submitted by lkoundakjian

Makes 6 servings



a low fat version; 1/2 teaspoon Salt in the marinade if you are not on a special diet From the San Francisco Examiner, 6/2/93.

Recipe Ingredients for Afghan Chicken

2 cloves garlic
2 cups Plain fat-free yogurt
3 tablespoons lemon juice
1/2 teaspoon Cracked black pepper
2 pounds skinless chicken breasts

Recipe Directions for Afghan Chicken

  1. Long, slow marinating in garlicky yogurt tenderizes, moistens and adds deep flavor, so you end up with skinless grilled chicken that's as delicious as it is nutritionally correct. Serve with soft pita or Arab flatbread and fresh yogurt.

  2. Put the salt in a wide, shallow non-reactive bowl with the garlic and mash them together until you have paste. Add yogurt, lemon and pepper.

  3. Skin the chicken breasts, remove all visible fat and separate the halves. Bend each backward to break the bones so the pieces win lie flat. Add to the yogurt and turn so all surfaces are well-coated.

  4. Cover the bowl tightly and refrigerate. Allow to marinate at least overnight, up to a day and a half. Turn when you think of it.

  5. To cook, remove breasts from marinade and wipe off all but a thin film. Broil or grill about 6 inches from the heat for 6 to 8 minutes a side, or until thoroughly cooked. Meat will brown somewhat but should not char. Serve at once.

Categories

Main Dish

Nutrition Facts
Serving Size 241.7g
Amount Per Serving
Calories
343
Calories from Fat
112
% Daily Value*
Total Fat
12.4g
19%
Saturated Fat
3.9g
19%
Trans Fat
0.0g
Cholesterol
139mg
46%
Sodium
188mg
8%
Potassium
574mg
16%
Total Carbohydrates
6.8g
2%
Sugars
5.9g
Protein
48.1g
Vitamin A 2% Vitamin C 7%
Calcium 18% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very high in niacin
  • High in phosphorus
  • High in selenium
  •   Bad points
  • High in cholesterol
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