Tandoori Chicken
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 1/2 |
pounds |
chicken breast without skin |
|
1 |
cup |
plain low fat yogurt |
|
1 |
tablespoon |
fresh lemon juice |
|
1 |
clove |
garlic -- minced |
|
1 |
tablespoon |
ginger root -- minced |
|
1/2 |
teaspoon |
salt |
|
1 |
tablespoon |
homemade garam masala -- see recipe |
| Make slashes in chicken. Combine lemon juice, garlic, ginger, salt, and garam masala in a large Ziploc bag. Add chicken and turn to coat evenly. Refrigerate for at least 4 hours. Heat oven to 450°F. Place chicken on rack in roasting pan and cook 45 minutes or until chicken is cooked through. Makes 6 servings. |
| Per Serving: 131 Calories; 2g Fat (13.7% calories from fat); 23g Protein; 4g Carbohydrate; trace Dietary Fiber; 55mg Cholesterol; 266mg Sodium. Exchanges: 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat. |