Tandoori Spiced Chicken

Recipe Ingredients

2 cups	474ml	Plain nonfat yogurt
4		Boneless skinless chicken breasts - cut in quarters
		= (abt 1 1/2 lbs)
1/4 cup	59ml	Bottled tandoori paste
		= (available at Indian markets and
		Well-stocked supermarkets)
		Nonstick cooking spray
2 cups	125g / 4.4oz	Chopped onions
4		Garlic cloves - minced
1		Ginger root - (1/2") - minced
1 teaspoon	5ml	Flour
1 tablespoon	15ml	Chopped cilantro
1 tablespoon	15ml	Chopped mint
		Lemon wedges - for garnish

Recipe Instructions

Spoon the yogurt into a cheesecloth-lined strainer and let drain for two hours.

Toss together the chicken and tandoori paste in a bowl and let marinate while the yogurt is draining.

Spray a large skillet with nonstick cooking spray, then spray the chicken. Cook the chicken over medium-high heat until browned on each side, about 5 minutes.

Spray a small skillet with nonstick cooking spray. Cook the onions, garlic and ginger over medium heat until tender, about 5 to 8 minutes. Spoon the onions over the chicken in the skillet.

Stir together the flour and drained yogurt until smooth. Stir into the chicken. Bring to a simmer and cook over low heat, stirring occasionally, until the chicken is cooked through, about 10 minutes. Spoon into a serving dish and sprinkle with the chopped cilantro and mint. Serve with lemon wedges.

This recipe yields 6 servings.

Each serving: 236 calories; 455 mg sodium; 78 mg cholesterol; 4 grams fat; 1 gram saturated fat; 17 grams carbohydrates; 32 grams protein; 1.06 grams fiber.

Source:
The Los Angeles Times, 09-19-2001

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