TANDOORI CHICKEN

 

  • Cooking Time:
  • Servings:
  • Preparation Time:

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

Notes

Nutritional Information Per Serving:

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

Categories: Diabetic 
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