Tandoori Chicken

Tandoori Chicken Recipe

Randy Mayor; Melanie J. Clarke

Although it's not cooked in a tandoor oven, this vibrant entrée has all the flavors of the traditional Indian dish, thanks to a long marinade.

Yield:

4 servings (serving size: 1 chicken breast half)

Recipe from

Cooking Light

Nutritional Information

Calories 146
Caloriesfromfat 12 %
Fat 1.9 g
Satfat 0.6 g
Monofat 0.4 g
Polyfat 0.4 g
Protein 27.4 g
Carbohydrate 3.4 g
Fiber 0.7 g
Cholesterol 67 mg
Iron 1.1 mg
Sodium 234 mg
Calcium 50 mg

Ingredients

3/4 cup coarsely chopped onion
1 teaspoon coarsely chopped peeled fresh ginger
2 garlic cloves, peeled
1/2 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon paprika
1 teaspoon ground cumin
1 teaspoon ground coriander seeds
1/2 teaspoon salt
1/2 teaspoon chili powder
1/4 teaspoon black pepper
Dash of ground nutmeg
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray

Preparation

Place first 3 ingredients in a food processor; process until finely chopped. Add yogurt and the next 8 ingredients (yogurt through nutmeg); pulse 4 times or until blended.

Make 3 diagonal cuts 1/4 inch deep across top of each chicken breast half. Combine chicken and yogurt mixture in a large zip-top plastic bag. Seal and marinate in refrigerator 8 hours or overnight, turning occasionally.

Prepare grill or broiler.

Remove chicken breast from bag; discard marinade. Place chicken on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until chicken is done.

Lisa Zwirm,

Cooking Light

September 2002
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