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Tandoori Chicken

Randy Mayor; Melanie J. Clarke

Yield 4 servings (serving size: 1 chicken breast half)
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.

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  3. Prepare grill or broiler.

  4. 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.