Grilled Tandoori Chicken

Named for “tandoor,� the Indian clay oven it's traditionally cooked in, this dish is tender and tasty.

Yield: 8 servings (serving size: 2 chicken thighs and about 1/4 cup yogurt mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 256
  • Calories from fat: 28%
  • Fat: 8.1g
  • Saturated fat: 2.3g
  • Monounsaturated fat: 2.7g
  • Polyunsaturated fat: 1.8g
  • Protein: 32.2g
  • Carbohydrate: 12.7g
  • Fiber: 1.7g
  • Cholesterol: 119mg
  • Iron: 2.2mg
  • Sodium: 767mg
  • Calcium: 181mg

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 pepper
  • 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. 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. 2. Place onion, ginger, serrano pepper, and garlic 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 for 8 hours or overnight, turning occasionally.
  3. 3. Prepare grill.
  4. 4. Combine remaining 2 cups yogurt, 2 tablespoons juice, 1/2 teaspoon cumin, 1/2 teaspoon coriander, and 1/4 teaspoon salt in a bowl, stirring well. Cover mixture, and chill.
  5. 5. Remove chicken from bag; discard marinade. Place chicken on a grill rack coated with cooking spray. Grill 7 minutes on each side or until done. Serve with yogurt mixture.
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