Garlic & Thyme Chicken with Cucumber Yoghurt Sauce

Recipe contributed by Ms Alyssa Chee, former Dietitian at Singapore Heart Foundation.

Using herbs instead of salt in cooking helps to lower your sodium intake. High sodium intake is linked to an increased risk of cardiovascular and renal diseases. The yoghurt sauce in this recipe can also be paired with other meats such as fish.

Serves: 4
Ingredients:

For chicken:

  • Skinless chicken breast, 4 pieces (about 450g in total)
  • Garlic (minced) 3 cloves
  • Thyme (fresh or dried), 2 tsp
  • Paprika powder, 2 tsp
  • Lemon juice, ¼ cup
  • Salt/lower sodium salt (optional), ½ tsp
  • Soybean oil, 1 tbsp

For sauce:

  • Low fat unsweetened yoghurt, 1 cup
  • Medium cucumber (chopped), ½
  • Garlic (minced), 1 clove
  • Fresh mint (chopped) (optional), 1 tsp
  • Fresh parsley (chopped) (optional), 1 tsp

Method:

  1. Combine the chicken breast, garlic, thyme, paprika powder, lemonjuice and salt in a bowl and marinate for at least 2 hours.
  2. Preheat the oven at 180°C.
  3. Place the marinated chicken breast on a baking tray lined with baking paper or aluminium foil.
  4. Lightly brush the chicken breast with some soybean oil and bake for about 30 minutes until they are cooked.
  5. To make the sauce, combine yoghurt, cucumber, garlic, mint and parsley in a bowl. Mix well.
  6. Plate the cooked chicken breast with the yoghurt sauce at the side.
  7. Serve with some crusty bread and salad or cooked vegetables to complete your meal.

Nutrients per serving
Energy: 150 kcal
Protein: 18 g
Fat (Saturated fat): 5.6 g (1.2 g)
Carbohydrate: 7 g
Sodium: 254 mg
Cholesterol: 43 mg
Dietary fibre: 1 g