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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Spice Hunter brand garam masala is gluten-free.

 

"Left wing, chicken wing, it don't make no difference to me."
-Woody Guthrie, Singer

The refrigerator light goes on...

This recipe is a super simple dinner. The hardest part is remembering to set the chicken to marinate in advance. The sauce is fantastic with brown rice and the chicken makes great leftovers as sandwiches.

Score

To slice shallow cuts in the surface of foods. This is done with meats to help tenderize them. In the case of the skin of fish, scores (slices) are made so that the skin will not curl during cooking.

Sometimes the skin of fruits are scored for decorative purposes. In the case of those with slightly bitter skins, like cucumbers, scoring will help to remove some of the harsh flavor.


 

Tandoori Style Chicken



Servings = 4 | Serving size =1 chicken breast with sauce

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

These keep well for about 48 hours in the fridge.

Serve with Wild Rice or Jasmine Rice or Jasmine Rice - Low Sodium Version or Wild Rice - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions

1 Tbsp paprika
1 Tbsp turmeric
1 Tbsp ground cumin
1 tsp ground cardamom
1/2 tsp salt
1 Tbsp garam masala
1/2 tsp fresh ground black pepper
4 4 ounce boneless skinless chicken breasts
2 cups non-fat yogurt
1 large onion (minced)

Mix together the paprika, turmeric, cumin, cardamom, salt, garam masala and black pepper in a large bowl. Score the chicken breasts lightly with the tip of a knife in a large diamond pattern. Place the chicken breasts in the bowl with the spices and toss to coat thoroughly.

Add the yogurt and minced onion to the bowl and stir the chicken breast / spice mixture until the spices are well blended into the yogurt. Cover and refrigerate at least 6 hours.

Preheat the oven to 300F.

Line a large oblong pyrex dish with foil and place the chicken breasts on top of the foil. Cover with the yogurt and onion mixture. Bake for abut 45 - 50 minutes.

Nutrition Facts

Serving size = 1 chicken breast with sauce

Servings = 4

.

Amount Per Serving

Calories 231 Calories from Fat 23
  % Daily Value
Total Fat 3g 4%
    Saturated Fat 1g 3%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 67mg 22%
Sodium 464mg 19%
Total Carbohydrates 17g 6%
    Dietary Fiber 3g 10%
    Sugars 11g  
Protein 34g  
Vitamin A 19% Vitamin C 12%
Calcium 30% Iron 21%
Vitamin K 4 mcg Potassium 795 mg
Magnesium 76 mg