with a quick dinner that's both exotic and easy. The oven-based Indian tradition of tandoori is tailor-made for healthy cooking. Here, a yogurt-based marinade acts as a natural tenderizer for boneless chicken breasts while bringing the flavors to life with a fresh tang and spice. Active prep time is mere minutes; just be sure to start a few hours ahead to allow time for marinating and baking.
Look for garam masala in the gourmet, imported foods, or spice section of the grocery store.
Tandoori Marinade:
1 1/2 cups nonfat yogurt
1/4 cup fresh lemon juice
2 tablespoons sweet garam masala (Indian spice mix)
2 tablespoons paprika
1 tablespoon minced fresh ginger
1 1/2 teaspoons salt
1 tablespoon minced garlic
1 1/2 teaspoons cayenne pepper
1 teaspoon ground turmeric
1/2 teaspoon ground black pepper
1 1/2 pounds boneless, skinless, chicken breast
Preparation:
| 1. | Combine the Tandoori Marinade ingredients in a 13x9-inch baking dish, stirring with a whisk. Add the chicken and turn to coat. Cover and marinate in refrigerator for 2 hours.
|
| 2. | Preaheat the oven to 350 degrees.
|
| 3. | Transfer the chicken to a baking dish coated with cooking spray, discarding the marinade. Bake for 30 minutes, or until cooked through and the juices run clear. Serve with rice pilaf and mixed vegetables.
|
Serves: 6
Per serving:
188 Calories (kcal); 4g Total Fat; (17% calories from fat); 29g Protein; 9g Carbohydrate; 70mg Cholesterol; 642mg Sodium
