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20 minute dinner recipes

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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

Preparation

  1. 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.
  2. 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.
  3. 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