Chicken Tandoori

This spicy tandoori chicken from India is marinated in yogurt, lemon juice, and plenty of spices, then broiled or grilled to add a layer of smoky flavor. Plan ahead. Serve with rice and a simple, cooling yogurt sauce.

Total time: 40 minutes

(Make 4 servings)

Amount Per Serving: 237 Calories, 30 g. Protein, 8 g. Carbohydrates, 2 g. Dietary Fiber, 9 g. fat (2 g. sat), 115 mg. Cholesterol, 1,266 mg. Sodium

Ingredients:

• 8 skinless, boneless chicken thighs (about 2 1/2 lb.)
• Juice of 1 lemon
• Kosher salt
• 1/2 cup plus 2 Tbsp. of plain yogurt
• 1 Tbsp. of vegetable oil
• 1/2 small red onion, roughly chopped
• 3 cloves garlic, smashed
• 1 2-inch piece ginger, peeled and roughly chopped
• 4 tsp. of tomato paste
• 2 tsp. of ground coriander
• 1 1/2 tsp. of ground cumin
• 1 3/4 tsp. of hot paprika
• 2 Tbsp. of chopped fresh cilantro
• Cooked rice, for serving (optional)

Preparation:

• Preheat broiler.
• Using sharp knife, make shallow cuts in chicken thighs. Toss chicken with lemon juice and 1 1/2 tsp. of salt in large-sized bowl.
• In blender or food processor, pulse 2 Tbsp. of yogurt, oil, onion, garlic, ginger, tomato paste, coriander, cumin, 1 1/2 tsp. of paprika and 1/2 tdp. of salt to make a paste.
• Toss chicken in mixture and let marinate for about 15 mins.
• Place chicken on foil-lined broiler pan. Broil, turning once, for about 5-6 mins per side, until slightly charred and thermometer inserted into the center registers 165 degrees F.
• Meanwhile chicken is cooking, in medium-sized bowl, combine remaining 1/2 cup of yogurt and 1/4 tsp. of paprika, cilantro and a pinch of salt.
• To serve, top chicken with yogurt sauce and serve with rice, if desired.

Source : Food Network

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Recipe Under : 200 to 300 Calories – Cilantro – Ginger – Grilling – Lemon – Onion – Yogurt