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Tandoori Chicken (low fat version)
Ingredients
4 largeChicken Breasts; - Skinless Boneless
2 tablespoonsvegetable oil; or olive oil for basting
-- Marinade --
3/4 cupPlain yogurt
2 tablespoonsLemon juice
4 clovesgarlic; peeled
1 inchfresh ginger; - Peeled
1 tablespoonGround cumin
1/2 teaspoonGround cardamom
1/4 teaspoonGround cloves
1/2 teaspoonCayenne pepper
1/2 teaspoonBlack Pepper; freshly ground
1 tablespoonred food coloring; (optional)
2 tablespoonsyellow food coloring; (optional)
Coarse salt; to taste
Calories Per Serving: 164
How to Prepare Tandoori Chicken (low fat version)
Cut each chicken breast in half to make 8 equal pieces. Prick the flesh of the chicken and make diagonal slashes, 1-inch apart using a paring knife. Set aside in a sealable plastic bag or shallow covered dish.
Mix all the ingredients of the marinade in an electric blender or a food processor and process until thoroughly pureed. Pour the marinade over chicken, toss and rub, to coat thoroughly. Cover and refrigerate for 8 hours or overnight.
Preheat oven to 400 degrees F. Place chicken in a single layer over a rack positioned in sheet pan. Bake in the middle of the oven for 45 minutes, Turning once and basting with marinade juices and oil, or until cooked.
Serve immediately garnished with lemon or lime wedges. Accompany this with Pan-Roasted Potatoes and Onions with Cumin and Indian Salsa.
Adapted from a recipe in: "The Essentials Collection: Low Fat" by Parragon Publishing.
Notes
You may want to consider using Achiote paste rather than the food coloring if you're sensitive about artificial color.
Tandoori Chicken II
Prep Time: 15 Min
Cook Time: 15 Min
Ready In: 50 Min
Ingredients
• 1/2 teaspoon curry powder
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground ginger
• 1/4 teaspoon paprika
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground turmeric
• 2 tablespoons water
• 4 skinless, boneless chicken breast halves
Directions
1. Preheat grill for high heat.
2. In a medium bowl, mix curry powder, red pepper flakes, salt, ginger, paprika, cinnamon, and turmeric with water to form a smooth paste. Rub paste into chicken breasts, and place them on a plate. Cover, and allow to marinate for 20 minutes.
3. Brush grate with oil. Place chicken on the grill, and cook 6 to 8 minutes on each side, until juices run clear when pierced with a fork.
Barbecued Tandoori Chicken
Ready in 40 minutes
Serves: 4
Ingredients
• 1/2 teaspoon curry powder
• 1/2 teaspoon dried chilli flakes
• 1/2 teaspoon salt
• 1/4 teaspoon ground ginger
• 1/4 teaspoon paprika
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground turmeric
• 2 tablespoons water
• 4 skinless, boneless chicken breast fillets
• Oil for brushing on grill hotplate
Preparation method
Prep: 25 minutes
Cook: 15 minutes
1. Preheat barbecue to high.
2. In a medium bowl, mix curry powder, chillies, salt, ginger, paprika, cinnamon and turmeric with water to form a smooth paste. Rub paste into chicken breasts, and place them on a plate. Cover, and allow to marinate for 20 minutes.
3. Brush cooking grill hotplate with oil. Place chicken on the barbecue, and cook 6 to 8 minutes on each side, until juices run clear when pierced with a skewer.
Tip: If you're looking for a dairy-free tandoori recipe, this is perfect. But for a more authentic tandoori, try substituting the marinade's water with yoghurt.
Tandoori chicken 3
This low-fat curried chicken is packed full of flavour. It's quick to cook and the marinade does all the work - who needs takeaways?
Serves 8
Preparation and cooking times
Prep 30 mins
Cook 15 mins
Low-fat
Ingredients
• juice 2 lemons
• 4 tsp paprika
• 2 red onions , finely chopped
• 16 skinless chicken thighs
• vegetable oil , for brushing
• 300ml Greek yogurt
• large piece ginger , grated
• 4 garlic cloves , crushed
• ¾ tsp garam masala
• ¾ tsp ground cumin
• ½ tsp chilli powder
• ¼ tsp turmeric
Method:
1. Mix the lemon juice with the paprika and red onions in a large shallow dish. Slash each chicken thigh three times, then turn them in the juice and set aside for 10 mins.
2. Mix all of the marinade ingredients together and pour over the chicken. Give everything a good mix, then cover and chill for at least 1 hr. This can be done up to a day in advance.
3. Heat the grill. Lift the chicken pieces onto a rack over a baking tray. Brush over a little oil and grill for 8 mins on each side or until lightly charred and completely cooked through.
Nutrition Per Serving:
171 kcalories, protein 24g, carbohydrate 4g, fat 7 g, saturated fat 3g, fibre 0g, sugar 2g, salt 0.29 g
