Grilled Tandoori Chicken

Photo: Oxmoor House
Named for "tandoor," the Indian clay oven it's traditionally cooked in, this dish is tender and tasty. Serve with rice and zucchini.

Yield:

8 servings (serving size: 2 chicken thighs and about 1/4 cup yogurt mixture)

Recipe from

Nutritional Information

Calories 256
Fat 8.1 g
Satfat 2.3 g
Monofat 2.7 g
Polyfat 1.8 g
Protein 32.2 g
Carbohydrate 12.7 g
Fiber 1.7 g
Cholesterol 119 mg
Iron 2.2 mg
Sodium 767 mg
Calcium 181 mg

Ingredients

2 teaspoons canola oil
4 teaspoons Hungarian sweet paprika
2 teaspoons ground cumin, divided
2 teaspoons ground coriander, divided
2 teaspoons garam masala
1 teaspoon ground turmeric
1 teaspoon ground red pepper
2 cups coarsely chopped onion
1/2 cup coarsely chopped peeled fresh ginger
2 teaspoons finely chopped seeded serrano chile
8 garlic cloves, crushed
2 1/2 cups plain low-fat yogurt, divided
1/4 cup fresh lemon juice, divided
2 teaspoons salt, divided
16 skinless, boneless chicken thighs (about 3 pounds)
Cooking spray

Preparation

1. Heat oil in a small nonstick skillet over medium-high heat. Add paprika, 1 1/2 teaspoons cumin, 1 1/2 teaspoons coriander, garam masala, turmeric, and red pepper to pan; cook 2 minutes or until fragrant, stirring constantly. Remove from pan; cool.

2. Place onion and next 3 ingredients in a food processor; process until smooth. Add spice mixture, 1/2 cup yogurt, 2 tablespoons juice, and 1 3/4 teaspoons salt to onion mixture; process until smooth. Transfer mixture to a large heavy-duty zip-top plastic bag. Cut 3 shallow slits in each chicken thigh. Add chicken to bag, and seal. Toss to coat. Marinate in refrigerator 8 hours or overnight, turning occasionally.

3. Preheat grill to medium-high heat.

4. Combine remaining 2 cups yogurt, remaining 2 tablespoons juice, remaining 1/2 teaspoon cumin, remaining 1/2 teaspoon coriander, and remaining 1/4 teaspoon salt in a bowl, stirring well. Cover and chill.

5. Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray. Grill 7 minutes on each side or until done. Serve with yogurt mixture.

Note:

Jennifer Martinkus,

Cooking Light Gluten-Free Cookbook

August 2011