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Prep 5min
Total45min
Ingredients11
Servings2
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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
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Steps
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.
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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.
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Nutrition Facts
Serving Size:1 Serving
Calories
170
Calories from Fat
45
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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