Tandoori Chicken
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1.5 lb chicken breast (chopped into large pieces)1 small onion1/2 cup tomato sauce1/2 cup plain low fat yogurt, or sour cream1 tsp ginger, chopped2 cloves garlic2 tsp coriander seed1/2 tsp cayenne, optional2 whole cloves1 tsp cumin seed4 cardamom pods1 tsp salt1 tsp garam masala, or other curry powder1/4 tsp red food coloring
Remove the skin and all visible fat from the chicken pieces. (I often have the butcher skin the chicken.) Cut 2-3 slits, 1 in. long and .5 in. deep, in each piece of chicken. Place in a casserole dish and set aside. Cut onion into 4-5 pieces. In a blender jar put onion, tomato sauce, yogurt, ginger, garlic cloves, coriander, cayenne pepper, cloves, cumin seeds, cardamom pods, salt, garam masala and red food coloring. Blend to a smooth paste. Pour the tandoori paste on the chicken and turn pieces to thoroughly coat with spices. Cover with a lid or plastic wrap and marinate in the refrigerator 4-24 hours.
Preheat oven to 400°F. Remove chicken pieces from the marinade, saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes. Turn pieces over and brush with remaining marinade. Bake for 10-15 minutes until chicken is tender. Turn oven to broil. Turn pieces over once again and broil for 5 minutes to get a nice red color. Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.
Serves 6.
Number of Servings: 6
Recipe submitted by SparkPeople user EMILYSM679.
Preheat oven to 400°F. Remove chicken pieces from the marinade, saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes. Turn pieces over and brush with remaining marinade. Bake for 10-15 minutes until chicken is tender. Turn oven to broil. Turn pieces over once again and broil for 5 minutes to get a nice red color. Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.
Serves 6.
Number of Servings: 6
Recipe submitted by SparkPeople user EMILYSM679.
Nutritional Info Amount Per Serving
- Calories: 289.8
- Total Fat: 3.6 g
- Cholesterol: 138.1 mg
- Sodium: 663.8 mg
- Total Carbs: 5.1 g
- Dietary Fiber: 1.0 g
- Protein: 56.2 g
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