Lite Tandoori Chicken
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Lite Tandoori Chicken calories by ingredient
Introduction
Lighter version of tandoori chicken can be baked or grilled. Use nonfat yogurt to cut even more calories. Marinate for a full day to get a richer flavor to the meat. Lighter version of tandoori chicken can be baked or grilled. Use nonfat yogurt to cut even more calories. Marinate for a full day to get a richer flavor to the meat.Number of Servings: 4
Ingredients
-
4 boneless skinless chicken breasts
3/4 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
Directions
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.