This low sodium version of Mediterranean Living's grilled turmeric chicken is juicy and and flavorful, even without any added salt.
Servings: Makes six 4-ounce servings
Sodium: 101 mg per serving
Time: 30 minutes, plus time to marinate
1 1/2 pounds boneless, skinless chicken thighs
3 tablespoons lime juice (about 1 large lime)
1/2 cup olive oil
4 cloves garlic, minced
2 teaspoons turmeric
1/2 teaspoon dry ground ginger
1/2 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/2 teaspoon ground coriander
1/2 teaspoon black pepper
2 teaspoons onion powder
2 teaspoons dried oregano
2 teaspoons dried dill
Fresh parsley or mint for garnish.
1) Make the marinade by whisking together all ingredients except the chicken in a large bowl. Add the chicken and coat thoroughly with the marinade. Cover and refrigerate overnight.
2) Preheat grill for 30 minutes. Spray or brush the grill with a little cooking oil, and grill the chicken on low, with the cover on, for 10-12 minutes. Flip the meat and cook for another 5 minutes on low, this time with the cover open. Remove the chicken from the grill and tent with foil. Let it rest for at least 20 minutes before cutting.
-These directions work for me on my gas grill, but you know your grill best so modify as necessary. Chicken is cooked when it reaches an internal temperature of 165 degrees F.
-Make sure you check the sodium content and ingredient list on your chicken. Chicken is often processed and packaged in a salt solution, I've seen a 4 ounce serving of drumsticks with as much as 380 mg of sodium. Look for brands that have no salt added, and don't be afraid to ask the meat department at your grocery store if you're not sure.
-For even less sodium, try this with chicken breast which has about half the sodium of dark meat. The trade-off is white meat is definitely going to be dryer, especially without any salt in the marinade.
-Try this with a low sodium version of Ina Garten's curried couscous. I follow the recipe as written, leaving the salt out of course. Even without salt it has a lot of flavor and very little sodium.