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Tandoori chicken low fat recipe - Tandoori chicken
Barbecued chicken
An elegant dish from the state of Punjab, tandoori murgh is one of the most-popular chicken dishes. It can be made in a tandoor (clay oven), baked in an oven or grilled on a barbecue.
3 lb chicken pieces
1 small onion
1/2 cup tomato sauce
1/2 cup nonfat plain yogurt
1 tsp fresh ginger, chopped 2 garlic cloves
2 tsp coriander powder
1/2 tsp cayenne pepper (optional)
2 whole cloves
1 tsp cumin seeds
4 cardamom pods
1 tsp salt
1 tsp garam masala
Remove the skin and all visible fat from the chicken pieces. (I often have the butcher skin the chicken.) Cut 2-3 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Place in a casserole dish and set aside.
Cut onion into 4-6 pieces. In a blender jar put onion, tomato sauce, yogurt, ginger, garlic cloves, coriander powder, cayenne pepper, cloves, cumin seeds, cardamom pods, salt, garam masala and red food coloring. Blend to a smooth paste.
Pour the tandoori paste on the chicken and turn pieces to thoroughly coat with spices. Cover with a lid or plastic wrap and marinate in the refrigerator 4-24 hours.
Preheat the oven to 400° F. Remove chicken pieces from the marinade, saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes. Turn pieces over and brush with remaining marinade. Bake for 10-15 minutes until chicken is tender. Turn oven to broil. Turn pieces over once again and broil for 5 minutes to get a nice red color.
Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.
Makes 6 servings
Serving size: 1/6 recipe
Exchanges: 3 lean meat
Amount per serving:
Calories 155xxxxxx Carbohydrate 4 gms
Fat 4 gms Dietary Fiber 0.5 gms
Saturated Fat 1 gm Protein 24 gms
Cholesterol 66 mg Sodium 551 mg
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