Indian food: Tandoori Chicken

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This recipe is from http://www.eatingwell.com

.. Check out the other Indian recipes by doing an

advanced search in their recipes for Indian

cuisine. This one calls for chicken thighs, which

are not recommended by SBD, so either find small

ones (less fat) or substitute cut up boneless

chicken breasts. Some of the SBD recipes actually

come from EatingWell, so it's a good place to search for them!

Patti

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Tandoori Chicken

Yield: 4 servings

Active Time: 20 minutes

Total Time: 2 hours 50 minutes

Ease of preparation: Easy

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.

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

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

carbohydrate; 27 g protein; 1 g fiber; 398 mg sodium.

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