Tandoori Chicken

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Makes 4 servings
TOTAL TIME: 2 hours 50 minutes
LEVEL OF DIFFICULTY: Easy
Ingredients
1 cup nonfat plain yogurt
1 small onion, minced
2 cloves garlic, minced
1 1/2 tbsp lemon juice
1 tsp chopped fresh cilantro
1 tsp paprika
1 tsp ground cumin
1 tsp ground turmeric
1/2 tsp ground ginger
1/2 tsp salt, or to taste
1/4 freshly ground pepper
1/4 tsp ground cinnamon
Pinch of ground cloves
4 bone-in chicken thighs (about 1 1/2 pounds), skinned and trimmed of fat
 
Directions
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.
 
Notes:
NUTRITION INFORMATION:
Per serving: 227 calories; 10 g fat (3 g sat, 4 g mono); 87 mg cholesterol; 8 g carbohydrate; 27 g protein; 1 g fiber; 398 mg sodium.
Nutrition bonus: Selenium (24% daily value), Zinc (18% dv).
1/2 Carbohydrate Servings
Exchanges:
1/2 other carbohydrate
4 lean meat




Jane Doe

Member since Jun 2007

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