Tandoori Chicken (Low- Fat) Recipe
Ingredients
- 4 skinless, boneless chicken breast (4 oz each)
- Juice of 1 lemon
- Kosher salt
- 1/2 cup plus 2 tablespoons plain low fat yogurt
- 1 tablespoon olive oil
- 1/2 small red onion, roughly chopped
- 3 cloves garlic, smashed
- 1 2-inch piece ginger, peeled and roughly chopped
- 4 teaspoons tomato paste
- 2 teaspoons ground coriander
- 1 1/2 teaspoons ground cumin
- 1 3/4 teaspoons hot paprika
- 2 tablespoons chopped fresh cilantro
- Cooked rice, for serving (optional)
Directions
- Preheat the broiler. Make shallow cuts in the chicken breasts with a sharp knife. Toss the chicken with the lemon juice and 1 1/2 teaspoons salt in a large bowl.
- Pulse 2 tablespoons yogurt, the vegetable oil, onion, garlic, ginger, tomato paste, coriander, cumin, 11/2 teaspoons paprika and 1/2 teaspoon salt in a food processor to make a paste. Toss the chicken in the mixture and let marinate 15 minutes.
- Place the chicken on a foil-lined broiler pan. Broil, turning once, until slightly charred and a thermometer inserted into the center registers 165 degrees F, 5 to 6 minutes per side.
- Meanwhile, combine the remaining 1/2 cup yogurt and 1/4 teaspoon paprika, the cilantro and a pinch of salt in a bowl. Top the chicken with the yogurt sauce and serve with rice, if desired.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 88g | |
| Recipe makes 4 servings | |
| Calories 92 | |
| Calories from Fat 48 | 52% |
| Total Fat 5.52g | 7% |
| Saturated Fat 1.52g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 13mg | 4% |
| Sodium 76mg | 3% |
| Potassium 233mg | 7% |
| Total Carbs 6.49g | 2% |
| Dietary Fiber 1.2g | 4% |
| Sugars 3.76g | 3% |
| Protein 5.14g | 8% |
