Tandoori Chicken Thighs with Lemon Couscous

Tandoori Chicken Thighs with Lemon Couscous

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From: Diabetic Living Magazine

This Tandoori chicken recipe is marinated overnight in yogurt with a blend of aromatic spices and served with a light-tasting couscous full of lemon zest, cilantro, currants, and toasted pine nuts.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Tandoori Chicken Thighs
  • ½ cup plain fat-free yogurt
  • 1 teaspoon finely shredded lemon peel
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon paprika
  • 1 teaspoon grated fresh ginger
  • 2 cloves garlic, minced
  • ½ teaspoon ground cumin
  • ½ teaspoon ground turmeric
  • ¼ teaspoon ground cardamom
  • ⅛ teaspoon cayenne pepper
  • 4 skinless, boneless chicken thighs (about 1 pound total)
  • Lemon Couscous
  • ¾ cup whole-wheat couscous
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons pine nuts, toasted
  • 2 tablespoons dried currants
  • 2 teaspoons finely shredded lemon peel
  • 1 clove garlic, minced
  • ¼ teaspoon salt
  • Lemon wedges (optional)

Preparation

  • Prep

  • Ready In

  1. For sauce, stir together yogurt, lemon peel, lemon juice, cilantro, paprika, ginger, garlic, cumin, turmeric, cardamom, and cayenne pepper in a shallow dish. Reserve ¼ cup of the mixture, cover, and refrigerate until serving time. Add chicken thighs to the remaining mixture and turn to coat. Cover and marinate the chicken in the refrigerator for 12 to 24 hours.
  2. For a charcoal grill, place the chicken on the grill rack directly over medium coals. Grill, uncovered, for 20 to 25 minutes or until no longer pink (180°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place the chicken on grill rack over the heat. Cover and grill as directed.)
  3. Meanwhile, cook couscous according to package directions in a medium saucepan, omitting any salt or oil. Stir in cilantro, pine nuts, currants, lemon peel, garlic, and salt.
  4. Serve the chicken with the reserved yogurt sauce, the couscous, and, if desired, lemon wedges.

Nutrition information

  • Serving size: 1 chicken thigh and about ⅔ cup couscous
  • Per serving: 358 calories; 8 g fat(1 g sat); 7 g fiber; 42 g carbohydrates; 31 g protein; 94 mg cholesterol; 6 g sugars; 264 mg sodium;
  • Carbohydrate Servings: 3
  • Exchanges: 4 lean protein, 2½ starch

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