Tandoori Chicken
http://www.eatingwell.com/recipes/tandoori_chicken.html
From EatingWell: January/February 1999, The EatingWell Diabetes Cookbook (2005)A highly seasoned yogurt marinade tenderizes these chicken thighs. Baking them at an extremely high temperature simulates a tandoori clay oven, creating a deliciously caramelized surface.
4 servings | Active Time: 20 minutes | Total Time: 2 hours 50 minutes
Ingredients
- 1 cup nonfat plain yogurt
- 1 small onion, minced
- 2 cloves garlic, minced
- 1 1/2 tablespoons lemon juice
- 1 teaspoon chopped fresh cilantro
- 1/2 teaspoon paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground ginger
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon freshly ground pepper
- 1/4 teaspoon ground cinnamon
- Pinch of ground cloves
- 4 bone-in chicken thighs, (about 1 1/2 pounds), skinned and trimmed of fat
Preparation
- Stir together yogurt, onion and garlic in a shallow glass dish. Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon and cloves. Add chicken and coat well. Cover and marinate in the refrigerator for at least 2 hours or overnight.
- Preheat oven to 500°F. Coat a wire rack with cooking spray and set it over a foil-covered baking sheet. Place the chicken on the prepared rack.
- Bake the chicken until browned and no trace of pink remains in the center, 25 to 30 minutes. Serve hot.
Nutrition
Per serving : 227 Calories; 10 g Fat; 3 g Sat; 4 g Mono; 87 mg Cholesterol; 8 g Carbohydrates; 27 g Protein; 1 g Fiber; 398 mg Sodium; 224 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 4 lean meat
Tips & Notes
- Make Ahead Tip: Marinate the chicken (Step 1) overnight.