Tandoori Chicken Breasts
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
4 chicken breasts (bone-in, with skin)4 TBS plain lowfat yogurt2 TBS lemon juice2 TBS white vinegar2 tsp curry powder2 tsp paprikadash of gingerdash of cumin
Pull skin way from meat on breasts, but do not remove (this allows the fat to drain away
as cooking, yielding crispy, low-fat skin). Make several deep slits in the fleshy part of the breast with a sharp knife (this allows the flavors to penetrate during marination).
Mix yogurt and spices in a large plastic bag. Knead bag to combine everything thoroughly Add chicken to bag. Knead it some more to make sure all the pieces are well covered.
Refrigerate for several hours.
About 40 minutes before you want to eat, pre-heat broiler or BBQ grill. Let it pre-heat fully (should take about 5-10 minutes depending on your stove).
Arrange chicken on a shallow broiler tray. Broil 6 inches from heat source for 15 minutes, turning & basting with pan juices every 3-5 minutes.
Move tray 3 inches closer to heat source. Broil another 12-15 minutes, turning & basting frequently until skin is very crisp.
Serve with lemon wedges.
Number of Servings: 3
Recipe submitted by SparkPeople user EMMAPALE.
as cooking, yielding crispy, low-fat skin). Make several deep slits in the fleshy part of the breast with a sharp knife (this allows the flavors to penetrate during marination).
Mix yogurt and spices in a large plastic bag. Knead bag to combine everything thoroughly Add chicken to bag. Knead it some more to make sure all the pieces are well covered.
Refrigerate for several hours.
About 40 minutes before you want to eat, pre-heat broiler or BBQ grill. Let it pre-heat fully (should take about 5-10 minutes depending on your stove).
Arrange chicken on a shallow broiler tray. Broil 6 inches from heat source for 15 minutes, turning & basting with pan juices every 3-5 minutes.
Move tray 3 inches closer to heat source. Broil another 12-15 minutes, turning & basting frequently until skin is very crisp.
Serve with lemon wedges.
Number of Servings: 3
Recipe submitted by SparkPeople user EMMAPALE.
Nutritional Info Amount Per Serving
- Calories: 222.8
- Total Fat: 11.4 g
- Cholesterol: 75.0 mg
- Sodium: 89.8 mg
- Total Carbs: 4.2 g
- Dietary Fiber: 1.0 g
- Protein: 25.5 g
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