Tuesday, November 25, 2014

Tandoori Chicken with Yogurt Sauce

Pictured here is Tandoori Chicken with Yogurts Sauce
served with No-Fail Big Batch Brown Rice and Orange and Avocado Salad
Recipe from Everyday Food Magazine
Husband-Tested in Alice's Kitchen
Serves 4

This was quite delicious and easy to make. So many flavors….wow!  Because of my schedule, I prepped it all in the morning, left the chicken in the yogurt coating in the fridge and then baked it when I got home. Serve this dish with brown rice and a nice, crisp salad for a dinner worthy of company.  (This was a BIG hit with the hubby and easy for me to make, so it will be in our regular rotation.)

1 cup plain low-fat yogurt (divided)
2 garlic cloves, minced (I used 3 cloves of garlic.)
1 teaspoon ground turmeric
1 teaspoon ground ginger
Coarse salt and ground pepper
4 bone-in, skinless chicken breast halves (10 to 12 ounces each) (I used boneless, skinless chicken breasts.  Chicken thighs can also be used.)
2 Granny Smith apples
1 Tablespoon chopped fresh cilantro

Preheat oven to 475 degrees. In a large bowl, mix together ½ cup yogurt, garlic, turmeric, ginger, 2 teaspoons salt, and ¼ teaspoon pepper. Add chicken; turn to coat.
  
(You can prep this in advance, keep the chicken in the yogurt mixture in the fridge and then bake later in the day.)

Transfer chicken to a rimmed baking sheet. (To save on cleanup, I put the chicken breasts on parchment paper on a baking sheet.)  
Roast until an instant-read thermometer inserted in thickest part of breast (avoiding bone, if using bone-in chicken) registers 160 degrees, 25 to 30 minutes.
**  (If using boneless, skinless chicken breasts, check the temperature at 20 minutes.  It took my oven 25 minutes to cook the chicken.)

Meanwhile, peel apple; coarsely grate into a medium bowl. Add cilantro and remaining 1/2 cup yogurt; season with salt and pepper. (This can be made in advance and kept in the fridge until dinner time.)
Serve sauce alongside chicken, with rice, if desired.

Per Serving:  346 calories; 6.9 grams fat; 54.5 grams protein; 14.1 grams carbohydrates; 1.6 grams fiber



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