Tandoori Chicken
- Number of Servings: 4
Ingredients
1 teaspoons vegetable oil 2 teaspoons Hungarian sweet paprika 1 teaspoons ground cumin, divided 1 teaspoons ground coriander, divided 1 teaspoons garam masala 1/2 teaspoon ground turmeric 1/2 teaspoon ground red pepper 1/4 teaspoon onion powder1/4 cup coarsely chopped peeled fresh ginger 2 teaspoons finely chopped seeded serrano pepper (did not use)1/4 teaspoon garlic powder1 1/4 cups plain low-fat yogurt, divided 1/8 cup fresh lemon juice, divided 1 teaspoons salt, divided 4 skinless, boneless chicken breast (about 1 pound) Cooking spray
1. Heat oil in a small nonstick skillet over medium-high heat. Add paprika, 3/4 teaspoons cumin, 3/4 teaspoons coriander, garam masala, turmeric, and red pepper to pan; cook 2 minutes or until fragrant, stirring constantly. Remove from pan; cool.
2. Place ginger & serrano pepper in a food processor; process until smooth. Add toasted spice mixture, onion powder, garlic powder, 1/4 cup yogurt, 1 tablespoon juice, and 3/4 teaspoon salt to mixture; process until smooth. Transfer mixture to a large heavy-duty zip-top plastic bag. Cut 3 shallow slits in each chicken breast. Add chicken to bag, and seal. Toss to coat. Marinate in refrigerator for 8 hours or overnight, turning occasionally.
3. Prepare grill or preheat oven to 375.
4. Combine remaining 1 cups yogurt, 1 tablespoon juice, 1/4 teaspoon cumin, 1/4 teaspoon coriander, and 1/4 teaspoon salt in a bowl, stirring well. Cover mixture, and chill.
5. Remove chicken from bag; discard marinade.
Grill method - Place chicken on a grill rack coated with cooking spray. Grill 7 minutes on each side or until done. Serve with yogurt mixture.
Oven method - Place chicken in an ungreased 13x9 glass baking dish. Bake about 45 minutes or until chicken reaches 170 in the center of the thickest part.
Make 4 servings of 1 breast and 1/4 cup of sauce. Serve over rice.
Number of Servings: 4
Recipe submitted by SparkPeople user CDTRUMPINSKI.
2. Place ginger & serrano pepper in a food processor; process until smooth. Add toasted spice mixture, onion powder, garlic powder, 1/4 cup yogurt, 1 tablespoon juice, and 3/4 teaspoon salt to mixture; process until smooth. Transfer mixture to a large heavy-duty zip-top plastic bag. Cut 3 shallow slits in each chicken breast. Add chicken to bag, and seal. Toss to coat. Marinate in refrigerator for 8 hours or overnight, turning occasionally.
3. Prepare grill or preheat oven to 375.
4. Combine remaining 1 cups yogurt, 1 tablespoon juice, 1/4 teaspoon cumin, 1/4 teaspoon coriander, and 1/4 teaspoon salt in a bowl, stirring well. Cover mixture, and chill.
5. Remove chicken from bag; discard marinade.
Grill method - Place chicken on a grill rack coated with cooking spray. Grill 7 minutes on each side or until done. Serve with yogurt mixture.
Oven method - Place chicken in an ungreased 13x9 glass baking dish. Bake about 45 minutes or until chicken reaches 170 in the center of the thickest part.
Make 4 servings of 1 breast and 1/4 cup of sauce. Serve over rice.
Number of Servings: 4
Recipe submitted by SparkPeople user CDTRUMPINSKI.
Nutritional Info Amount Per Serving
- Calories: 156.7
- Total Fat: 1.9 g
- Cholesterol: 57.1 mg
- Sodium: 863.7 mg
- Total Carbs: 6.6 g
- Dietary Fiber: 0.6 g
- Protein: 27.0 g
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