Healthified Chicken with Creamy Cucumber Sauce

90% less fat • 51% less sodium than the original recipe—see the comparison. Love savory sauces, but hate the fat? Now you can enjoy thick, creamy sauce without worrying about the consequences.

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(28 Ratings)

28 Ratings

5 Stars 11%

4 Stars 21%

3 Stars 25%

2 Stars 39%

1 Stars

Member Reviews (3)

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PREP TIME
20 Min
TOTAL TIME
35 Min
SERVINGS
4

Chicken

4: skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)

1/8: teaspoon black pepper

: Fresh mint leaves (optional)

Cucumber Sauce

3/4: cup Yoplait® Fat Free Plain Yogurt

1/4: cup thinly sliced green onions

2: teaspoons snipped fresh mint or 1/2 teaspoon dried mint, crushed

1/2: teaspoon ground cumin

1/4: teaspoon salt

1: cup chopped, seeded cucumber

1/8: teaspoon black pepper

1 In a medium bowl combine yogurt, green onions, snipped or dried mint, cumin, salt, and 1/8 teaspoon pepper. Transfer half of the yogurt mixture to a small bowl; set aside. For cucumber-yogurt sauce, stir cucumber into remaining yogurt mixture.
2 Sprinkle chicken breasts with 1/8 teaspoon pepper.
3 Place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 6 minutes. Turn chicken. Broil for 6 to 9 minutes more or until chicken is tender and no longer pink, brushing chicken with reserved yogurt mixture during the last half of broiling.
4 Serve chicken with the cucumber-yogurt sauce. If desired, garnish with fresh mint.

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Nutrition Information:

1 Serving (1 Serving)

Calories 150

(Calories from Fat 10),

Total Fat 1 1/2g

(Saturated Fat 1/2g,
Trans Fat 0g),

Cholesterol 65mg;
Sodium 250mg;
Total Carbohydrate 5g

(Dietary Fiber 1g,
Sugars 4g),

Protein 29g;

Percent Daily Value*:

Vitamin A 3 %;
Vitamin C 6 %;
Calcium 10 %;
Iron 6 %;

Exchanges:

0 Starch;
0 Fruit;
0 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
0 Vegetable;
4 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

What is healthified?

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the original

Here's the skinny

Before	After
1 8-ounce carton sour cream	3/4 cup Yoplait® Fat Free Plain Yogurt
1/4 cup crumbled feta cheese	1/4 cup thinly sliced green onions
1/2 teaspoon salt	1/4 teaspoon salt

Nutritional Highlights

Calcium (%DV)		15 (before) 10 (after)
Calories		270 (before) 150 (after)
Fat		2 (before) 0 (after)
Saturated Fat		8 g (before) 1/2 g (after)
Sodium		520 mg (before) 250 mg (after)
Total Fat		15 g (before) 1 1/2 g (after)

Review & Comments

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1 - 3 of 3 Reviews View All

Posted 2/27/2012 2:26:08 PM REPORT ABUSE shettima02 said:

Rating:

Easy to fix and every filling, the cucumber sauce tast good on a sald too. My family loved it

Posted 1/24/2011 3:50:25 PM REPORT ABUSE dakota2629 said:

Rating:

I loved this recipe and I loved how simple it was to make. My 4-year old daughter really liked it as well. Only issue I had was the chicken started to char toward the end. I will make again but will cook longer on the first side so there is less charring once the sauce is added.

Posted 3/19/2010 3:16:08 PM REPORT ABUSE momma03 said:

Rating:

I thought this was very simple to make. My children and husband really liked it. I will make this again. We had a side of couscous and salad and it was great!

1 - 3 of 3 Reviews View All