Advertisement

Tandoori Chicken

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

Your rating: None Average: 3.5 (26 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

Makes: 4 servings

Active Time:

Total Time:

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

  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

Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner