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Category: Main courses

Tandoori Spiced Chicken

Tandoori Spiced Chicken
Los Angeles Times

Bottled tandoori paste and nonfat yogurt are the primary ingredients in this tandoori spiced chicken recipe. If you're a hot and spicy lover, you may want to increase the amount of tandoori paste. It can be found in Indian markets ... Read more

Total time: 35 minutes plus 2 hours standing | Serves 6
  • 2 cups plain nonfat yogurt
  • 4 boneless, skinless chicken breasts, about 1 1/2 pounds, cut in quarters
  • 1/4 cup bottled tandoori paste
  • Nonstick cooking spray
  • 2 cups chopped onions
  • 4 cloves garlic, minced
  • 1/2-inch piece ginger root, minced
  • 1 teaspoon flour
  • 1 tablespoon chopped cilantro
  • 1 tablespoon chopped mint
  • Lemon wedges, for garnish

Step 1Spoon the yogurt into a cheesecloth-lined strainer and let drain for two hours.

Step 2Toss together the chicken and tandoori paste in a bowl and let marinate while the yogurt is draining.

Step 3Spray a large skillet with nonstick cooking spray, then spray the chicken. Cook the chicken over medium-high heat until browned on each side, about 5 minutes.

Step 4Spray a small skillet with nonstick cooking spray. Cook the onions, garlic and ginger over medium heat until tender, about 5 to 8 minutes. Spoon the onions over the chicken in the skillet.

Step 5Stir together the flour and drained yogurt until smooth. Stir into the chicken. Bring to a simmer and cook over low heat, stirring occasionally, until the chicken is cooked through, about 10 minutes. Spoon into a serving dish and sprinkle with the chopped cilantro and mint. Serve with lemon wedges.

Each serving:
236 calories; 455 mg sodium; 78 mg cholesterol; 4 grams fat; 1 gram saturated fat; 17 grams carbohydrates; 32 grams protein; 1.06 grams fiber.
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