Lite Tandoori Chicken
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 boneless skinless chicken breasts3/4 cup plain low fat yogurt 1 teaspoon garam masala 1 teaspoon ginger (pulp) 1 teaspoon garlic (pulp) 1 1/2 teaspoons chili powder 1/4 teaspoon turmeric 1 teaspoon ground coriander 1 tablespoon lemon juice 1 teaspoon salt red food coloring 2 tablespoons canola oil
Makes 4 single pieces
1. Mix together the yogurt, garam marsala, ginger, garlic, chilli powder, turmeric, coriander, lemon juice, salt, a few drops of red food coloring, and oil; beat so that all ingredients are well mixed.
2. Cover the chicken with the mixture and allow to marinate for 3 hours.
3. Preheat the oven to 375 F and transfer the chicken mixture to an ovenproof dish.
4. Bake for 25 minutes until the chicken is cooked right through and browned on the top.*
5. Remove from the oven, place on a serving dish, and garnish with salad leaves, lime wedges, and a quartered tomato.
* Please use a meat thermometer to ensure meat is cooked thoroughly.
I make rice flavored with cilantro and turmeric to serve with the chicken. Nutritional info does not include rice or garnishes.
Number of Servings: 4
Recipe submitted by SparkPeople user GRINN75.
1. Mix together the yogurt, garam marsala, ginger, garlic, chilli powder, turmeric, coriander, lemon juice, salt, a few drops of red food coloring, and oil; beat so that all ingredients are well mixed.
2. Cover the chicken with the mixture and allow to marinate for 3 hours.
3. Preheat the oven to 375 F and transfer the chicken mixture to an ovenproof dish.
4. Bake for 25 minutes until the chicken is cooked right through and browned on the top.*
5. Remove from the oven, place on a serving dish, and garnish with salad leaves, lime wedges, and a quartered tomato.
* Please use a meat thermometer to ensure meat is cooked thoroughly.
I make rice flavored with cilantro and turmeric to serve with the chicken. Nutritional info does not include rice or garnishes.
Number of Servings: 4
Recipe submitted by SparkPeople user GRINN75.
Nutritional Info Amount Per Serving
- Calories: 238.0
- Total Fat: 9.5 g
- Cholesterol: 92.8 mg
- Sodium: 684.6 mg
- Total Carbs: 4.7 g
- Dietary Fiber: 0.6 g
- Protein: 34.7 g
Member Reviews