Healthy Eating

Defeat Diabetes Foundation

Tandoori Chicken

Tandoori Chicken
Author: 
Recipe type: Entrees
Prep time: 
Cook time: 
Total time: 
 
Lots of strong flavors, use your best judgment if you or your family members tend to avoid spicy foods. Cardamom is a strong spice and is relatively pricey, a substitution of 1 tsp curry powder is also good with this recipe.
Ingredients
  • 1 cup Plain nonfat yogurt
  • ½ cup Lemon juice
  • 5 Garlic cloves, crushed
  • 2 tbsp Paprika
  • 2 tsp Ground cardamom
  • 1 tsp Ground ginger
  • 1 tsp Crushed hot red pepper flakes (for a milder flavor: ½ crushed red pepper flakes ½ chopped roasted red pepper)
  • 6 Skinless, boneless chicken breasts
Instructions
  1. Combine yogurt, lemon juice, garlic, paprika, cardamom, ginger and red pepper flakes in a blender.
  2. Process until smooth.
  3. Cut slashes in chicken and place in a shallow casserole dish.
  4. Add half of the yogurt mixture, reserving the remainder.
  5. Cover and chill for about 15 minutes.
  6. Preheat oven to 400 degrees F.
  7. Spray another shallow baking dish with cooking spray.
  8. Remove and drain chicken.
  9. Discard yogurt mixture in dish.
  10. Place chicken in prepared dish.
  11. Brush chicken with reserved yogurt.
  12. Bake for 20 minutes or until juices run clear when meat is pierced.
  13. Serve immediately.
Notes
**Leftovers are good in a casserole, chopped with rice and peas. Bake at 400 for 15 minutes.
Nutrition Information
Calories: 165 Fat: 1.9g Saturated fat: 0.5g Unsaturated fat: 0.5g Carbohydrates: 7.8g Sodium: 101mg Fiber: 1.2g Protein: 30g