Healthified Chicken with Creamy Cucumber Sauce

90% less fat • 51% less sodium than the original recipe. 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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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 120
Fat Reduced By 13 1/2g
Saturated Fat Reduced By 7 1/2g

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 150
Calories from Fat: 10),

% Daily Value

Total Fat: 1 1/2g; 1 1/2%
(Saturated Fat 1/2g, 1/2% Trans Fat 0g 0% ),
Cholesterol: 65mg; 65%;
Sodium: 250mg; 250%;
Total Carbohydrate: 5g; 5%
(Dietary Fiber 1g 1% Sugars 4g 4% ),
Protein: 29g; 29%

% 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.

Prep Time 20 min
Total Time 35 min
Servings 4

Ingredients

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

Directions

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.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

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)

Reviews

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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

We calculated the nutrition of this recipe at the time it was created on 07/17/2012. NOTE: We do not include optional ingredients in our calculations.