Indian-Spiced Yogurt-Marinated Chicken

Indian-Spiced Yogurt-Marinated Chicken

Serves 4

This seasoned yogurt mixture featuring the flavors of traditional Tandoori chicken provides a savory taste that pairs wonderfully with your favorite fruit chutney.

Ingredients: 
  • 1 cup plain low-fat yogurt
  • 1/2 yellow onion grated, (about 1/2 cup)
  • 2 tablespoons lemon juice
  • 3 cloves garlic, grated
  • 1 teaspoon freshly grated ginger
  • 1 tablespoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper
  • 1 1/2 pound boneless, skinless chicken breasts and/or thighs
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Method: 

Stir together yogurt, onion, lemon juice, garlic, ginger, paprika, cumin, salt and pepper in a large bowl. Add chicken and toss to coat with marinade. Cover and refrigerate overnight, or at least 8 to 10 hours.

Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper. Remove chicken from marinade, letting excess drip off. Place chicken pieces on baking sheet. Discard remaining marinade. Bake 35 to 40 minutes or until chicken is cooked through.

Or, to grill chicken, preheat grill. Grill chicken over medium to medium high heat, 7 to 10 minutes per side, or until chicken is just cooked through.

Nutritional Info: 
Per Serving:240 calories (45 from fat), 5g total fat, 1.5g saturated fat, 100mg cholesterol, 410mg sodium, 8g carbohydrate (1g dietary fiber, 4g sugar), 38g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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