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the low carb way

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Tandoori Chicken – Low Fat Version

Posted by Solitary Dancer on February 12, 2008

Tandoori Chicken (low fat version)

tandoori
Photo by promfh

Ingredients

4 large Chicken Breasts – Skinless Boneless
2 tablespoons vegetable oil or olive oil for basting

— Marinade —

3/4 cup plain yogurt
2 tablespoons lemon juice
4 cloves garlic peeled
1 -inch fresh ginger – Peeled
1 tablespoon ground cumin
1/2 teaspoon ground cardamom
1/4 teaspoon ground cloves
1/2 teaspoon cayenne pepper
1/2 teaspoon black pepper freshly ground
1 tablespoon red food coloring (optional)
2 tablespoons yellow food coloring (optional)
Coarse salt to taste

Instructions

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.

Adapted from a recipe in: “The Essentials Collection: Low Fat” by Parragon Publishing.

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