Tandoori Chicken (low fat version)
A classical Indian-style baked chicken.
"I used the exact recipe (except the food coloring) and the flavor was really good. It turned out pretty dry when I baked it for 45 minutes so I'll probably try 30 minutes next time and maybe double the sauce."- bgerte2009
531 people want to try | 1,016 have favorited
|4 largeChicken Breasts; - Skinless Boneless|
|2 tablespoonsvegetable oil; or olive oil for basting|
|-- Marinade --|
|3/4 cupPlain yogurt|
|2 tablespoonsLemon juice|
|4 clovesgarlic; peeled|
|1 inchfresh ginger; - Peeled|
|1 tablespoonGround cumin|
|1/2 teaspoonGround cardamom|
|1/4 teaspoonGround cloves|
|1/2 teaspoonCayenne pepper|
|1/2 teaspoonBlack Pepper; freshly ground|
|1 tablespoonred food coloring; (optional)|
|2 tablespoonsyellow food coloring; (optional)|
|Coarse salt; to taste|
Tandoori Chicken (low fat version) Preparation
Cut each chicken breast in half to make 8 equal pieces. Prick the flesh of the chicken and make diagonal slashes, 1-inch apart using a paring knife. Set aside in a sealable plastic bag or shallow covered dish.
Mix all the ingredients of the marinade in an electric blender or a food processor and process until thoroughly pureed. Pour the marinade over chicken, toss and rub, to coat thoroughly. Cover and refrigerate for 8 hours or overnight.
Preheat oven to 400 degrees F. Place chicken in a single layer over a rack positioned in sheet pan. Bake in the middle of the oven for 45 minutes, Turning once and basting with marinade juices and oil, or until cooked.
Serve immediately garnished with lemon or lime wedges. Accompany this with Pan-Roasted Potatoes and Onions with Cumin and Indian Salsa.
Adapted from a recipe in: "The Essentials Collection: Low Fat" by Parragon Publishing.
You may want to consider using Achiote paste rather than the food coloring if you're sensitive about artificial color.
Link to another BigOven recipe
Add a link to another recipe! What would you serve with this?
You may also enjoy
Tandoori Chicken (low fat version) Reviews
Blogger? Grab a link to this recipe
Add to on:
Tweets by @bigoven