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Tandoori Chicken

:  January/February 1999, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.7 (19 votes)

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.


READER'S COMMENT:
"After marinating for 48 hours, the results were delicious! "
Tandoori Chicken Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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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.

Tips & Notes

  • Make Ahead Tip: Marinate the chicken (Step 1) overnight.

Nutrition

Per serving: 227 calories; 10 g fat ( 3 g sat , 4 g mono ); 87 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 398 mg sodium; 224 mg potassium.

Nutrition Bonus: Selenium (24% daily value), Zinc (18% dv).

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate, 4 lean meat


More From EatingWell

Recipe Categories

Style/Theme
Entertaining, casual
Entertaining, formal
Make ahead instructions
Budget
Type of Dish
Main dish, poultry
Ease of Preparation
Easy
Ethnic/Regional
Asian
Indian
Total Time
More than 1 hour
Servings
4
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Main Ingredient
Chicken
Preparation/ Technique
Bake
Marinate/Rub
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Diabetes Cookbook (2005)
January/February 1999
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