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.
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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