Indian-Spiced Yogurt-Marinated Chicken
Serves 4
Time 8 hr 50 min
This seasoned yogurt mixture featuring the flavors of traditional Tandoori chicken provides a savory taste that pairs wonderfully with your favorite fruit chutney.
Special Diets:
Ingredients
- 1 cup low-fat plain yogurt
- 1/2 medium yellow onion, grated (about 1/2 cup)
- 2 tablespoons lemon juice
- 3 cloves garlic, grated
- 1 teaspoon grated fresh 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
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 at least 8 hours or up to overnight.
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 until chicken is cooked through, 35 to 40 minutes.
Alternately, to grill the chicken, prepare a grill for medium heat cooking. Grill chicken until it is cooked through, 7 to 10 minutes per side.
Nutritional Info:
Per serving: 240 calories (45 from fat), 5g total fat, 1.5g saturated fat, 100mg cholesterol, 410mg sodium, 8g carbohydrates (1g dietary fiber, 4g sugar), 38g protein.
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.
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Ingredients
- 1 cup low-fat plain yogurt
- 1/2 medium yellow onion, grated (about 1/2 cup)
- 2 tablespoons lemon juice
- 3 cloves garlic, grated
- 1 teaspoon grated fresh 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