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Core Knowledge

Recipes

Tandoori Chicken

Debbie Martell October 30, 2009

Cook Time: 1 1/2 hours

Serves: 4

Calories: 250

Protein: 41g

Total Fat: 6g
Saturated Fat: 1g
Carbohydrates: 6g
Dietary Fiber: 1g

Ingredients

2 tbsp vegetable oil
6 medium garlic cloves, minced
4 tbsp grated fresh ginger
2 tbsp garam masala
2 tsp ground cumin
2 tsp chili powder
1 cup plain fat-free Greek yogurt
4 tbsp lime juice
1 lime
2 tsp table salt
3 lbs bone-in, chicken breasts, thighs and drumsticks

Preparation

Mince 6 medium garlic cloves and grate 4 tablespoons of ginger.
Heat 2 tablespoons of vegetable oil in a small skillet over medium-high heat until hot.
Add minced garlic, 4 tablespoons of grated ginger to oil, and cook until fragrant (about 1 minute).
Add 2 tablespoons of garam masala, 2 tablespoons of ground cumin, and 2 teaspoons of chili powder.
Continue to cook for 1 minute.
Transfer 1/2 of garlic-spice mixture to medium bowl.
Stir in 1 cup of fat-free Greek yogurt and 2 tablespoons of lime juice and set aside.
In a large bowl, combine remaining garlic-spice mixture, remaining 2 tablespoons of lime juice, and 2 teaspoons of table salt.
Using a sharp knife, lightly score skinned side of each piece of the 3 lbs of chicken, making 2 or 3 shallow cuts about 1 inch apart and 1/8-inch deep.
Transfer to a bowl.
Using hands, gently massage salt-spice mixture into chicken until all pieces are evenly coated.
Let stand at room temperature for 30 minutes.
Adjust oven rack to about 6 inches below heating element.
Preheat to 325 degrees.
Pour yogurt over chicken and toss until chicken is evenly coated with a thick layer.
Arrange chicken pieces, scored-side down, on wire rack set in foil-lined, rimmed baking sheet or broiler pan.
Bake chicken until instant-read thermometer registers 125 degrees for breasts and 130 for legs and thighs, (about 15-25 minutes.)
After removing chicken from the oven, turn oven to broil and heat 10 minutes.
Once broiler is heated, flip chicken pieces over and broil until chicken is slightly charred and internal temperature reads 165 degrees for breasts and 175 degrees for legs and thighs, (about 8-15 minutes.)
Transfer chicken to a large plate, tent loosely with foil, and rest 5 minutes.
Serve with chutney or relish.