Light Touch
Chicken thighs versatile, cheap

Associated Press

Chicken thighs have a slightly higher fat content than chicken breasts — but their flavor is wonderful, and with the skin removed, they still have less fat than the same amount of beef sirloin.

That's one of the tips passed on in "Thigh Masters," a feature in the May issue of Cooking Light magazine. Senior writer Robin Mather Jenkins also points out that you can now buy skinless, boneless chicken thighs, which can be as versatile as chicken breasts but are less expensive.

The recipe for Spicy Yogurt-Marinated Chicken With Couscous by Leslie Revsin marinates all night, so all you need to do when you get home is preheat the broiler and start cooking the chicken. In the meantime, you can make the couscous.

Spicy Yogurt-Marinated Chicken With Couscous

• 1/4 cup plain fat-free yogurt
• 2 teaspoons grated lemon rind
• 1 1/2 teaspoons fresh lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cumin
• 1/4 teaspoon curry powder
• 1/8 teaspoon ground red pepper
• 1/8 teaspoon ground cloves
• 1/8 teaspoon black pepper
• Four 4-ounce skinless, boneless chicken thighs
• Cooking spray

For the couscous:

• 1 cup fat-free, less-sodium chicken broth
• 3/4 cup uncooked couscous
• 2 tablespoons currants
• 1 tablespoon sliced green onion tops
• 1/4 teaspoon black pepper

To prepare chicken, combine the yogurt, lemon rind and juice, salt, ginger, cumin, curry powder, red pepper, cloves, black pepper and chicken in a large, zip-top plastic bag. Seal and marinate in refrigerator 24 hours, turning bag occasionally. Remove chicken from bag, discard marinade.

Preheat broiler.

Place the chicken thighs on a broiler pan coated with cooking spray. Broil 4 inches from heat for 10 minutes or until a meat thermometer registers 180 F.

To prepare the couscous: Bring the broth to a boil in medium saucepan, and gradually stir in couscous. Remove from heat; cover and let stand for 5 minutes. Fluff with a fork. Stir in the currants, onions and 1/4 teaspoon black pepper.

Makes 2 servings (serving size, 2 thighs and 1 cup couscous).

Nutrition information per serving: 490 cal., 10.5 g fat (2.5 g saturated fat); 53.9 g pro., 42.5 g carbo., 2.5 g fiber, 189 mg chol., 746 mg sodium.