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Randy Mayor; Melanie J. Clarke Photo by: Randy Mayor; Melanie J. Clarke

Tandoori Chicken

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.

Cooking Light SEPTEMBER 2002

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

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.

Nutritional Information

Amount per serving
  • Calories: 146
  • Calories from fat: 12%
  • Fat: 1.9g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 0.4g
  • Polyunsaturated fat: 0.4g
  • Protein: 27.4g
  • Carbohydrate: 3.4g
  • Fiber: 0.7g
  • Cholesterol: 67mg
  • Iron: 1.1mg
  • Sodium: 234mg
  • Calcium: 50mg
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Tandoori Chicken recipe

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