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Serves: 4
Hands-on time: 35 minutes
Total time: 1 hour 20 minutes
Nutrients per serving (5 oz chicken, 3/4 cup brown rice and 2 tbsp herbed yogurt sauce): Calories: 343, Total Fat: 3.5 g, Sat. Fat: 0.5 g, Monounsaturated Fat: 0.5 g, Polyunsaturated Fat: 0.5 g, Carbs: 41 g, Fiber: 3 g, Sugars: 6 g, Protein: 39 g, Sodium: 369 mg, Cholesterol: 83 mg
1 tbsp garam masala
2 tsp mild curry powder
1 tsp paprika
1/4 tsp cayenne pepper
2 cloves garlic, minced
1 tbsp grated ginger root
2 tbsp lemon juice
1 tsp raw honey
1/2 cup low-fat plain yogurt
4 5-oz boneless, skinless chicken breasts
1 cup brown basmati rice
1/2 tsp sea salt
HERBED YOGURT SAUCE:
1/2 cup nonfat plain yogurt
1 tbsp lemon juice
2 tsp minced fresh mint leaves
2 tsp minced fresh cilantro leaves
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