TANDORI-SPICED CHICKEN

 

  • Cooking Time: 25 mins
  • Servings: 4 - 6
  • Preparation Time: 4 hours or more

Ingredients

  • 1/2 cup plain fat-free yogurt (I used plain, fat-free Greek yogurt)
  • 1 TB minced ginger, fresh
  • 2 cloves garlic, minced
  • 1 TB paprika
  • 2 tsp turmeric
  • 1 tsp curry powder
  • 1/4 tsp cinnamon
  • 4 - 6 skinless boneless chicken thighs
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 - 3 cups hot, cooked basmati rice

Directions

  • In a zip-lock bag, combine the yogurt, ginger, garlic, paprika, turmeric, curry and cinnamon. Squish it around to mix. Add the chicken. Place in the fridge for at least 4 hours...or overnight.
  • When you're ready to cook dinner:
  • Preheat the oven to 450' F. Line a baking dish with foil. Place a rack on the foil. Spray the rack with canola cooking spray.
  • Remove the chicken for the yogurt marinade (toss the marinade in the trash). Place chicken on the prepared rack and season with salt and pepper.
  • Bake for about 25 minutes, or until the chicken is cooked through.
  • Serve with 1/2 cup of rice. I also roasted some green beans that had been tossed in a little olive oil, garlic powder and paprika. The green beans went in the oven with the chicken on a separate tray.

Notes

A great health conscious dinner from Weight Watchers that's just bursting with flavor.

Here's a little tip for you. Store your fresh ginger in the freezer. When you're ready to use it, not only does it defrost quickly if needed, but a micro-plainer is perfect for "mincing" ginger. The skin is easily removed with a knife and poof....within seconds you have a mound of snowflake soft ginger

Author Credit: Weight Watchers

Website Credit: http://peacefulcooking.blogspot.com/2012/10/tandori-spiced-chicken.html

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