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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 103.4
  • Total Fat: 4.4 g
  • Cholesterol: 26.5 mg
  • Sodium: 340.5 mg
  • Total Carbs: 3.9 g
  • Dietary Fiber: 0.3 g
  • Protein: 11.6 g

View full nutritional breakdown of Tandoori Chicken calories by ingredient
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Tandoori Chicken

Submitted by: SHY_BABYGRRL
Tandoori Chicken

Introduction

This is an authentic recipe for Tandoori chicken modified to fit a more healthy lifestyle. Serve with couscous or rice, cucumber salad and grilled veggies. I did not add the marinading time to the prep time on this one. This is an authentic recipe for Tandoori chicken modified to fit a more healthy lifestyle. Serve with couscous or rice, cucumber salad and grilled veggies. I did not add the marinading time to the prep time on this one.
Number of Servings: 8

Ingredients

    4 Boneless, skinless chicken breasts
    1 teaspoon salt
    1 lemon, juiced
    1 cup plain, low fat yogurt
    1/2 onion, finely chopped
    1 clove garlic, minced
    1 teaspoon grated fresh ginger root
    2 teaspoons garam masala
    1 teaspoon cayenne pepper
    1 teaspoon yellow food coloring
    1 teaspoon red food coloring
    2 teaspoons finely chopped cilantro
    1 lemon, cut into wedges

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Directions

1. Mix salt into the lemon juice.

2. Cut chicken pieces into 3 oz serving sizes then cut slits into them lengthwise. Place in a shallow dish. rub chicken with salt and lemon juice mixture. Set aside 20 minutes.

2. In a medium bowl, combine yogurt, onion, garlic, ginger, garam masala, and cayenne pepper. Mix until smooth. Stir in yellow and red food coloring. Spread yogurt mixture over chicken. Cover, and refrigerate for 6 to 24 hours (the longer the better).

3. Preheat an outdoor grill for medium high heat, and lightly oil grate.

4. Cook chicken on grill until no longer pink and juices run clear. Garnish with cilantro and lemon wedges. This dish can also be baked in a hot oven (450 degrees F) for 25 to 30 minutes (or until done).


( Note: If Garam masala is not available, use 1 teaspoon ground cumin, and 1teaspoon ground coriander.)


Number of Servings: 8

Recipe submitted by SparkPeople user PYROPEANUT.






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