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20 minute dinner recipes

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Indian-Spiced Grilled Chicken

http://www.eatingwell.com/recipes/Indian_spiced_chicken.html

From EatingWell:  July/August 2011

This tangy marinade, spiked with the Indian spice blend garam masala, is a terrific way to enliven grilled chicken. Try it on tofu or pork chops.

4 servings | Active Time: 10 minutes | Total Time: 1 1/2 hours (including 1 hour marinating time)

Ingredients

Preparation

  1. Whisk onion, lemon (or lime) juice, oil, garam masala and salt in a bowl until well combined.
  2. Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour and up to 12 hours. Remove from the marinade and pat dry.
  3. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
  4. To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.
  5. To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

Nutrition

Per serving : 136 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 63 mg Cholesterol; 1 g Carbohydrates; 23 g Protein; 0 g Fiber; 152 mg Sodium; 200 mg Potassium

0 Carbohydrate Serving

Exchanges: 3 lean meat

Tips & Notes