- Servings Per Recipe: 5
- Amount Per Serving
- Calories: 250.1
- Total Fat: 15.7 g
- Cholesterol: 95.5 mg
- Sodium: 577.4 mg
- Total Carbs: 4.3 g
- Dietary Fiber: 1.0 g
- Protein: 23.7 g
Murg Tandoori Style Thighs (Chicken)Submitted by: ONETRISH
IntroductionIndian inspired chicken thighs made in a conventional oven, because most of us don't have a clay oven available. Indian inspired chicken thighs made in a conventional oven, because most of us don't have a clay oven available.
5 Chicken thighs (Boneless and Skinless)
Spices: Cumin, Coriander, Cardamom, Cayenne, Black Pepper, Salt, Ginger, and Garlic Powder.
1/2 Cup of non-fat Plain Yogurt
1/4 cup of EV Olive Oil.
2. Cut 2 or 3 slits in each thigh (to allow the marinade to soak in better).
3. In a stainless steel bowl, mix EV olive oil and 1/2 cup of the yogurt.
4. Add in spice mixture. Add .5 teaspoons of each of the following: Cumin, Coriander, Cardamom, Cayenne and Black pepper, Ground Ginger, Garlic Powder and Salt. Stir until the spices and the oil/yogurt mixture are fully and consistently combined.
5. Take each thigh and submerge it into the mixture. Flip to coat both sides.
6. Place the thighs into a refrigerator-safe dish with top. Then pour any remaining marinade over the thighs, making sure the mixture gets into the slits you cut earlier.
7. Cover and refrigerate overnight. *This is an ideal, basically if you can, try to let it marinade overnight, but if you are short on time, just let it sit in the fridge as long as you can. Don't marinade for more than a day or so, because then the uncooked chicken will start to spoil.
8. Once you're ready to cook the chicken, preheat your oven to 450 degrees. Remove most of the excess marinade and place the thighs on a rack in a roasting pan. If you don't have a rack, you can place the chicken on a bed of lemons, onions and/or carrots to add a little flavor while keeping the chicken off the bottom of the pan.
9. Cook for 25 to 40 minutes (my oven is a little inconsistent.) or until the juices run clear.
10. Serve. Goes nicely with long grain rice and pita or naan bread, but that's not included in the calorie count for this recipe. :)
Serving size is one cooked thigh.
Number of Servings: 5
Recipe submitted by SparkPeople user ONETRISH.