Indian Spiced Grilled Chicken (South Beach Diet Phase 1)

1. Whisk together yogurt, lemon juice, garam masala, paprika, salt, black pepper, and cayenne in a small bowl.

2. Divide mixture between 2 large resealable plastic bags.

3. Place 5 chicken breasts in each bag, seal bags, and turn to coat chicken with marinade.

4. Lay bags flat in the refrigerator.

5. Refrigerate at least 2 hours or overnight.

6. Heat a grill or grill pan to medium-high.

7. Remove chicken from bags.

8. Brush grill with oil and grill chicken until cooked through, about 7 minutes per side.

9. Serve warm.

10. * make-ahead: Chicken can be marinated in resealable plastics bags in the refrigerator up to 1 day.

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Nutrient	Quantity
Total fats	14.3144 g
Protein	0.814 g
Carbohydrates	4.8993 g
Energy	138.3511 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0254 g
Water	28.7255 g
Aspartic acid	0.1352 g
Calcium, Ca	13.9706 mg
Lutein + zeaxanthin	906.9074 g
Fiber, total dietary	1.8308 g
Fatty acids, total saturated 22:0	0.0022 g
Carotene, beta	1253.7882 g
Niacin	0.5135 mg
Vitamin A, RAE	118.0578 g
Arginine	0.0418 g
Riboflavin	0.0638 mg
Tocopherol, beta	0.0161 mg
Fatty acids, total polyunsaturated 15:0	0.0003 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0239 g
Fatty acids, total saturated 20:1	0.0011 g
Glutamic acid	0.1081 g
Sodium, Na	3.558 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0039 g
Total lipid (fat)	14.3144 g
Manganese, Mn	0.118 mg
Fructose	0.6449 g
Proline	0.1104 g
Fatty acids, total saturated 16:0	1.1796 g
Fatty acids, total saturated 8:0	0.4491 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0037 g
Sucrose	0.1686 g
Choline, total	4.1001 mg
Sugars, total	1.2693 g
Serine	0.0293 g
Fatty acids, total saturated 10:0	0.5095 g
Fatty acids, total saturated 18:0	0.3995 g
Vitamin B-6	0.1188 mg
Selenium, Se	0.3542 g
Ash	0.4465 g
Fatty acids, total saturated 18:1 undifferentiated	1.6328 g
Pantothenic acid	0.1595 mg
Phenylalanine	0.0294 g
Copper, Cu	0.0423 mg
Betaine	0.3522 mg
Thiamin	0.0235 mg
Methionine	0.0095 g
Iron, Fe	1.0423 mg
Carbohydrate, by difference	4.8993 g
Phosphorus, P	17.9974 mg
Folate, total	8.6414 g
Tocopherol, gamma	0.1817 mg
Lycopene	0.0575 g
Alanine	0.0312 g
Valine	0.0361 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0004 g
Fatty acids, total saturated 18:2 undifferentiated	0.577 g
Glycine	0.0372 g
Carotene, alpha	27.4045 g
Glucose (dextrose)	0.4237 g
Fatty acids, total saturated 14:0	2.2392 g
Zinc, Zn	0.2234 mg
Isoleucine	0.0273 g
Tocopherol, delta	0.0115 mg
Fatty acids, total saturated 12:0	6.3958 g
Fatty acids, total polyunsaturated	0.6029 g
Fatty acids, total saturated 14:1	0.0006 g
Tocotrienol, gamma	0.0041 mg
Leucine	0.0452 g
Tocotrienol, alpha	0.1841 mg
Vitamin A, IU	2362.7091 IU
Folate, DFE	8.6414 g
Tryptophan	0.0034 g
Vitamin C, total ascorbic acid	12.0168 mg
Phytosterols	21.4213 mg
Galactose	0.0091 g
Fatty acids, total polyunsaturated 18:1 c	0.0768 g
Fatty acids, total saturated 20:0	0.0022 g
Fatty acids, total saturated 6:0	0.0272 g
Tyrosine	0.0189 g
Vitamin K (phylloquinone)	7.7043 g
Fatty acids, total saturated	11.2059 g
Histidine	0.012 g
Fatty acids, total monounsaturated	1.6385 g
Threonine	0.0232 g
Folate, food	8.6414 g
Cryptoxanthin, beta	299.9149 g
Vitamin E (alpha-tocopherol)	1.9727 mg
Magnesium, Mg	10.8516 mg
Lysine	0.0324 g
Potassium, K	144.6474 mg
Cystine	0.011 g
Fluoride, F	0.0983 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.25 teaspoon	0	0	0
Lemon juice	2 tablespoons	6.71	2.1045	0.0732
Chicken breast	10 boneless	0	0	0
Paprika	2 teaspoons	12.972	2.4835	0.5929
Garam Masala	4 teaspoons	0	0	0
black pepper	0 teaspoon	0.7216	0.1839	0.0094
Vegetable oil	1 tablespoon	117.232	0	13.6
cayenne pepper	0 teaspoon	0.7155	0.1274	0.0389
nonfat plain yogurt	0.75 cup	0	0	0