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Tandoori Chicken



Tandoori Chicken
Total Preparation Time: 15 to 30 minutes Number of Servings: 6
Actual Cooking Time:15 to 30 minutes Source: Dairy Council of California
Food Groups: Meat & Beans, Milk & Milk Products
Main Ingredient: Chicken & Turkey
Meal Type: Dinner Entrée
Nutrition Content: Low Fat, Low Sodium
Origin: Mediterranean & Mid-Eastern
Special Features: Quick to Prepare (under 30 minutes)

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 fat-free Yogurt
1/2 cup Lemon juice
5 Garlic cloves, crushed
2 tablespoons Paprika
2 teaspoon ground Cardamom
1 teaspoon ground Ginger
1 teaspoon crushed hot red Pepper flakes (for a milder flavor: 1/2 crushed red pepper flakes 1/2 chopped roasted red pepper)
6 skinless, boneless Chicken breasts

Preparation:

Combine yogurt, lemon juice, garlic, paprika, cardamom, ginger and red pepper flakes in a blender.
Process until smooth.
Cut slashes in chicken and place in a shallow casserole dish.
Add half of the yogurt mixture, reserving the remainder.
Cover and chill for about 15 minutes.
Preheat oven to 400°.
Spray another shallow baking dish with cooking spray.
Remove and drain chicken.
Discard yogurt mixture in dish.
Place chicken in prepared dish.
Brush chicken with reserved yogurt.
Bake for 20 minutes or until juices run clear when meat is pierced.
Serve immediately.


Nutrient Information
Calories: 165
Total Fat: 2 g
Saturated Fat: 0.5 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat: 0.4 g
Sodium: 101 mg
Carbohydrates: 8 g
Protein: 30g
Fiber: 1 g
Vitamin A:
Vitamin C:
Calcium: 76 mg
Iron:

Cook's Notes:

**Leftovers are good in a casserole, chopped with rice and peas. Bake at 400 for 15 minutes.