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Tandoori Chicken

Heart Healthy Tandoori Chicken Recipe

                   
Tandoori Chicken
Tandoori chicken is a tasty Indian classic that combines pantry ingredients and poultry and turns it into a wholesome dinner. Fresh cilantro and lemon add a bright element to this grilled chicken recipe.
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Ingredients
Recipe yields 6 servings
1 Tbsp olive oil
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
1 tsp cayenne pepper
1 tsp onion powder
1 Tbsp garam masala
1 Tbsp sweet paprika
1 cup plain yogurt (gluten free if needed)
2 Tbsp fresh lemon juice
4 garlic cloves, minced
2 Tbsp minced fresh ginger
1/8 tsp salt
6 boneless skinless chicken breasts (4 oz each)
1 Tbsp chopped fresh cilantro
1 lemon, cut into wedges
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Directions
Step 1

In a small saucepan, heat the oil over medium heat. Add the coriander, cumin, turmeric, cayenne, onion powder, garam masala and paprika and cook, stirring often, until fragrant, about 2 to 3 minutes. Set aside to cool completely.

Step 2

In a small bowl, whisk the yogurt, lemon juice, garlic, ginger and salt. Add the cooled spice mixture and stir to combine.

Step 3

Place the chicken in a glass or ceramic baking pan. Cut deep slashes into the chicken and coat with yogurt marinade. Chill, covered, for 1 to 6 hours.

Step 4

Preheat the grill to high heat. Spray the grill rack with nonstick grill cooking spray. Remove the chicken from the marinade, shaking off and discarding the excess marinade. Grill the chicken, covered, for 2 to 3 minutes per side, or until it is brown and slightly charred on all sides. Remove from grill and transfer to a baking dish.

Step 5

Preheat the oven to 350°. Bake the chicken for 20 to 25 minutes, or until cooked through and a meat thermometer inserted in the thickest part of the chicken registers 165°.

Step 6

The chicken can be served warm or at room temperature. Top with fresh cilantro and serve with lemon wedges.

Time: 60 minutes
Servings: 6
Calories: 170
Make this for: Gluten Free
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 4 oz chicken
Per serving:
calories:170
total fat:4g
sat fat:1g
cholesterol:102mg
sodium:152mg
total carb:3g
fibers:0g
sugars:3g
proteins:28g

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About This Healthy Recipe

This gluten-free Tandoori Chicken recipe combines simple and delicious pantry ingredients. Loaded with Indian-inspired flavors and spices, this protein-packed cuisine is sure to satisfy those taste buds. With just 3 grams of saturated fat and 28 grams of protein per serving, this recipe is the perfect option for those following a heart-healthy diet. Another great thing about this low-fat Tandoori Chicken? It is also low in both sodium (152mg) and carbohydrates (3 grams per serving) making this a diabetic-friendly recipe as well. Concerned about calories? Don’t be! While many tandoori chicken recipes tend to be loaded with fat and calories, this recipe comes in at just 170 calories per serving, so you can be sure to indulge in this meal 100% guilt-free. Make this tasteful and easy chicken recipe tonight, it will be ready in just 1 hour. Enjoy!

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Heart Healthy Tandoori Chicken Recipe
Ingredients
Recipe yields 6 servings
1 Tbsp olive oil
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
1 tsp cayenne pepper
1 tsp onion powder
1 Tbsp garam masala
1 Tbsp sweet paprika
1 cup plain yogurt (gluten free if needed)
2 Tbsp fresh lemon juice
4 garlic cloves, minced
2 Tbsp minced fresh ginger
1/8 tsp salt
6 boneless skinless chicken breasts (4 oz each)
1 Tbsp chopped fresh cilantro
1 lemon, cut into wedges
Directions
Step 1

In a small saucepan, heat the oil over medium heat. Add the coriander, cumin, turmeric, cayenne, onion powder, garam masala and paprika and cook, stirring often, until fragrant, about 2 to 3 minutes. Set aside to cool completely.

Step 2

In a small bowl, whisk the yogurt, lemon juice, garlic, ginger and salt. Add the cooled spice mixture and stir to combine.

Step 3

Place the chicken in a glass or ceramic baking pan. Cut deep slashes into the chicken and coat with yogurt marinade. Chill, covered, for 1 to 6 hours.

Step 4

Preheat the grill to high heat. Spray the grill rack with nonstick grill cooking spray. Remove the chicken from the marinade, shaking off and discarding the excess marinade. Grill the chicken, covered, for 2 to 3 minutes per side, or until it is brown and slightly charred on all sides. Remove from grill and transfer to a baking dish.

Step 5

Preheat the oven to 350°. Bake the chicken for 20 to 25 minutes, or until cooked through and a meat thermometer inserted in the thickest part of the chicken registers 165°.

Step 6

The chicken can be served warm or at room temperature. Top with fresh cilantro and serve with lemon wedges.

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