Tandoori-Style Chicken Thighs
Note: The chicken needs to marinate at room temperature for at least 20 minutes or in the refrigerator, covered, for up to 4 hours. From Ellie Krieger.
• 1/2 c. low-fat plain yogurt (not Greek)
• 1 1/2 tbsp. fresh lemon juice, plus lemon wedges for serving
• 1 1/2-in. piece fresh ginger root, peeled and finely grated (1 tbsp.)
• 2 medium garlic cloves, minced
• 1 tsp. ground coriander
• 1 tsp. ground cumin
• 1/4 tsp. ground turmeric
• 1/4 tsp. ground cloves
• 1/8 tsp. ground cayenne pepper
• 8 medium skinless, boneless chicken thighs (about 1 3/4 lb. total)
• 1/2 tsp. salt
Whisk together the yogurt, lemon juice, ginger, garlic, coriander, cumin, turmeric, cloves and cayenne pepper in a medium bowl.
Arrange the chicken in a large, shallow dish, such as a 9- by 13-inch baking dish.
Make 4 shallow cuts across each piece of chicken, then season both sides of each piece with the salt.
Pour the yogurt mixture on top of the chicken, then turn all the pieces so they are evenly coated. Marinate for 20 minutes at room temperature, or cover and refrigerate for up to 4 hours. (If you've refrigerated the chicken, let it come to room temperature for 20 to 30 minutes before broiling.)
Position an oven rack 4 to 6 inches from the broiler element; preheat the broiler. Lightly grease a broiler pan with cooking oil spray.
Transfer the chicken from the marinade to the broiler pan, allowing some of the marinade to cling to each piece; discard any remaining marinade. Broil for 5 to 6 minutes or until lightly charred on top, then use tongs to turn the chicken pieces over; broil on the second side until charred and the chicken is cooked through, about 4 minutes. Serve hot, with the lemon wedges.
Nutrition information per serving:
Calories 270 Fat 9 g Sodium 460 mg
Carbohydrates 2 g Saturated fat 3 g Calcium 59 mg
Protein 42 g Cholesterol 190 mg Dietary fiber 0 g
Diabetic exchanges per serving: 7 lean meat.