3 to 3 1/2 pounds broiler-fryer chicken
1/4 cup plus 1/2 teaspoon water
1/4 teaspoon ground dry mustard
1 cup nonfat plain yogurt
1/4 cup lemon juice
1/2 teaspoon salt
1/2 teaspoon ground cardamon
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin
1/4 teaspoon crushed red pepper
1/4 teaspoon pepper
1 clove garlic, chopped
Fold wings of chicken across back with tips touching. Tie or skewer drumsticks to tail. Place chicken in large glass or plastic bowl. Mix 1/2 teaspoon of the water with the mustard in small bowl. Stir in remaining ingredients except 1/4 cup water; pour over chicken. Turn chicken to coat well with marinade. Cover and refrigerate at least 12 hours but no longer than 24 hours. Heat oven to 375°. Remove chicken from marinade; reserve marinade. Place chicken on rack in shallow roasting pan. Insert thermometer so tip is in the thickest part of inside thigh muscle and does not touch bone. Roast uncovered 1 to 1 1/4 hours, brushing marinade over chicken during last 30 minutes of roasting, until thermometer reads 180° and juice is no longer pink when center of thigh is cut. Remove chicken from pan; keep warm. Stir 1/4 cup water into pan drippings; heat just until hot. Remove and discard chicken skin. Serve chicken with sauce.
1 Serving: Calories 160 (Calories from Fat 45); Fat 5g (Saturated 2g); Cholesterol 65mg; Sodium 270mg; Carbohydrate 4g (Dietary Fiber 0g); Protein 25g.
From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.