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TANDOORI CHICKEN
TANDOORI CHICKEN
Calories: 309, Fat: 16 g, Cholesterol: 111 mg, Sodium: 698
mg,Carbohydrate: 3 g, Fiber: 0 g, Protein: 37 gDiabetic Exchanges: 5
Lean Meat, 1/2 Fat
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INGREDIENTS
- - 1 whole chicken (3 to 3-1/2 pounds), cut in 8 pieces
- - 1 teaspoon salt
- - 1/2 cup plain nonfat or low-fat yogurt
- - 1/4 cup fresh lime juice (juice of 1 large or 2 small limes)
- - 2 cloves garlic, chopped
- - 2 teaspoons grated gingerroot
- - 2 teaspoons paprika
- - 1/2 teaspoon ground cumin
- - 1/4 teaspoon ground cardamom
- - 1/4 teaspoon crushed red pepper flakes
DIRECTIONS
Prick the chicken skin with a fork. Make diagonal slashesthrough the
skin about 1/4 inch deep and about 1 inch apart.Place the chicken in a
flat glass baking dish. Sprinkle with salt.
In a small bowl, combine all the
remaining ingredients.
Brush generously over all surfaces of the chicken and pour the remaining
marinade on top. Cover and marinate for at least 8 hours or as long as
24 hours in the refrigerator.
Preheat the oven to 450 degrees F. Bake the chicken in the marinade for
20 minutes; turn, baste with the sauce in the pan, and cook 20 minutes
more, until the chicken is browned and thoroughly cooked
RECIPE BACKSTORY
Calories: 309, Fat: 16 g, Cholesterol: 111 mg, Sodium: 698
mg,Carbohydrate: 3 g, Fiber: 0 g, Protein: 37 gDiabetic Exchanges: 5
Lean Meat, 1/2 Fat
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