Tandoori Chicken Breasts

  • Prep 5 min
  • Total 45 min
  • Ingredients 11
  • Servings 2
Tandoori Chicken Breasts

Ingredients

1/2
cup nonfat plain yogurt
2
teaspoons lemon juice
2
teaspoons oil
1
teaspoon curry powder
3/4
teaspoon paprika
1/2
teaspoon cumin
1/2
teaspoon salt
1/4
teaspoon ginger
1/8
teaspoon cinnamon
1/8
teaspoon ground red pepper (cayenne)
2
boneless skinless chicken breast halves

Steps

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  • 1
    In shallow glass dish, combine yogurt, lemon juice and oil; blend well. Add all remaining ingredients except chicken breast halves; blend well. Add chicken; turn to coat. Cover; refrigerate 30 to 60 minutes to marinate.
  • 2
    Line 15x10x1-inch baking pan with foil; spray foil with nonstick cooking spray. Remove chicken from marinade; place in foil-lined pan. Discard any marinade.
  • 3
    Broil 4 to 6 inches from heat for 8 to 10 minutes or until chicken is fork-tender and juices run clear, turning once.

Notes









Tips

Expert Tips

  • Tandoori chicken is named after the traditional brick and clay oven used in India. The tall, cylindrical tandoor has a rounded top and uses hot smoky coals The very high heat inside the tandoor can cook half a chicken in 5 minutes.
  • To serve four, use an 8-ounce carton of plain yogurt and double all remaining ingredients. Serve with basmati rice.
  • Enjoy this entree with basmati rice, carrots and ginger iced tea.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
170
Calories from Fat
45
% Daily Value
Total Fat
5g
8%
Saturated Fat
1g
5%
Cholesterol
75mg
25%
Sodium
210mg
9%
Total Carbohydrate
2g
1%
Dietary Fiber
0g
0%
Sugars
1g
Protein
28g
% Daily Value*:
Vitamin A
4%
4%
Vitamin C
0%
0%
Calcium
4%
4%
Iron
6%
6%
Exchanges:
4 Very Lean Meat; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.

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