Tandoori Chicken

Although it's not cooked in a tandoor oven, this vibrant entrée has all the flavors of the traditional Indian dish, thanks to a long marinade.

Yield: 4 servings (serving size: 1 chicken breast half)

Ingredients

• 3/4  cup  coarsely chopped onion
• 1  teaspoon  coarsely chopped peeled fresh ginger
• 2  garlic cloves, peeled
• 1/2  cup  plain low-fat yogurt
• 1  tablespoon  fresh lemon juice
• 1  teaspoon  paprika
• 1  teaspoon  ground cumin
• 1  teaspoon  ground coriander seeds
• 1/2  teaspoon  salt
• 1/2  teaspoon  chili powder
• 1/4  teaspoon  black pepper
• Dash of ground nutmeg
• 4  (4-ounce) skinless, boneless chicken breast halves
• Cooking spray

Preparation

Place first 3 ingredients in a food processor; process until finely chopped. Add yogurt and the next 8 ingredients (yogurt through nutmeg); pulse 4 times or until blended.

Make 3 diagonal cuts 1/4 inch deep across top of each chicken breast half. Combine chicken and yogurt mixture in a large zip-top plastic bag. Seal and marinate in refrigerator 8 hours or overnight, turning occasionally.

Prepare grill or broiler.

Remove chicken breast from bag; discard marinade. Place chicken on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until chicken is done.

Nutritional Information

Calories:

146 (12% from fat)

Fat:

1.9g (sat 0.6g,mono 0.4g,poly 0.4g)

Protein:

27.4g

Carbohydrate:

3.4g

Fiber:

0.7g

Cholesterol:

67mg

Iron:

1.1mg

Sodium:

234mg

Calcium:

50mg