Garlic & Thyme Chicken with Cucumber Yoghurt Sauce 百里香蒜蓉鸡配黄瓜酸奶酱

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 分量: 4 人份
Ingredients 材料:

For chicken 鸡肉:

  • Skinless chicken breast, 4 pieces (about 450g in total)
    去皮鸡胸肉,4块 (共约450g)
  • Garlic (minced) 3 cloves
    大蒜 (蒜末),3瓣
  • Thyme (fresh or dried), 2 tsp
    百里香 (新鲜或干),2茶匙
  • Paprika powder, 2 tsp
  • Lemon juice, ¼ cup
  • Salt/lower sodium salt (optional), ½ tsp
    盐/较低钠盐 (选用),半茶匙
  • Soybean oil, 1 tbsp

For sauce 酱汁:

  • Low fat unsweetened yoghurt, 1 cup
  • Medium cucumber (chopped), ½
    中等黄瓜 (切块),半条
  • Garlic (minced), 1 clove
    大蒜 (蒜末),1瓣
  • Fresh mint (chopped) (optional), 1 tsp
    新鲜薄荷 (切碎) (选用),1茶匙
  • Fresh parsley (chopped) (optional), 1 tsp
    新鲜欧芹 (切碎) (选用),1茶匙

Method 做法:

  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 每份营养
Energy 能量: 150 kcal 千卡
Protein 蛋白质: 18 g 克
Fat (Saturated fat) 脂肪(饱和脂肪): 5.6 g 克 (1.2 g 克)
Carbohydrate 碳水化合物: 7 g 克
Sodium 钠: 254 mg 毫克
Cholesterol 胆固醇: 43 mg 毫克
Dietary fibre 膳食纤维: 1 g 克