Grilled Tandoori Chicken

Yield: 8     (serving size: 2 chicken thighs + about 1/4 cup yogurt mixture)

2 tsp. olive oil

4 tsp. Hungarian sweet paprika

2 tsp. ground cumin, divided

2 tsp. ground coriander, divided

2 tsp. garam masala

1 tsp. ground turmeric

1 tsp. ground red pepper

2 cups coarsely chopped onion

1/2 cup coarsely chopped peeled fresh ginger

2 tsp. finely chopped seeded Serrano pepper

8 garlic cloves, minced

2 1/2 cups plain fat-free yogurt, divided

1/4 cup fresh lemon juice, divided

2 tsp. salt, divided

16 skinless, boneless chicken thighs (about 3 lbs.)

cooking spray

  1. Heat oil in a small nonstick skillet over medium-high heat. Add paprika, 1 1/2 tsp. cumin, 1 1/2 tsp. coriander, garam masala, turmeric and red pepper to pan; cook 2 minutes or until fragrant, stirring constantly. Remove from pan; cool.
  2. Place onion, ginger, Serrano pepper and garlic in a food processor; process until smooth. Add spice mixture, 1/2 cup yogurt, 2 tbsp. juice and 1 3/4 tsp. salt to onion mixture; process until smooth. Transfer mixture to a large heavy-duty zip-top plastic bag. Cut (3) shallow slits in each chicken thigh. Add chicken to bag and seal. Toss to coat. Marinate in refrigerator 8 hours or overnight, turning occasionally.
  3. Prepare grill or preheat broiler. Combine remaining 2 cups yogurt, 2 tbsp. juice, 1/2 tsp. cumin, 1/2 tsp. coriander and 1/4 tsp. salt in a bowl, stirring well. Cover mixture and chill.
  4. Remove chicken from bag; discard marinade. Place chicken on grill rack or boiler pan coated with cooking spray. Cook about 7 minutes on each side or until done. Serve with yogurt mixture.

CALORIES 256 (28% from fat); FAT 8.1g (sat. fat 2.3g); CHOL 119mg; SOD 767mg; CARB 12.7g; FIBER 1.7g; PROTEIN 32.2g

from Cooking Light magazine, May 2008


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