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Classic Tandoori Chicken

   Makes 4 servings
   Prep Time: 45 minutes (plus 8 hrs marinating time)
   Total Time: 90 minutes (plus 8 hrs marinating time)
   Ease of Preparation: Moderate

  1 (3-pound) chicken, cut into serving pieces, skinned and trimmed of all visible fat
  1/2 cup plain low fat yogurt
  2 tablespoons fresh lemon juice or malt vinegar
  1 tablespoon minced garlic
  1 tablespoon peeled and grated or crushed ginger root
  1 tablespoon ground cumin
  1 teaspoon ground coriander
  1/2 teaspoon cayenne pepper
  1/4 teaspoon ground cardamom
  1/4 teaspoon ground cloves
  1/4 teaspoon fresh-ground black pepper
  salt to taste
  Vegetable oil, for brushing
  Fresh cilantro sprigs for garnish
  Slices of cucumber, red (Spanish) onion, tomato and lemon, for garnish

1. Poke the flesh of the chicken all over with a fork. Cut slashes, with a knife in the flesh to allow the marinade to penetrate. Place the chicken in a nonmetal large, shallow dish.

2. In a nonmetal bowl, combine the yogurt, lemon juice or vinegar, garlic, ginger, cumin, ground coriander, cayenne pepper, cardamom, cloves and black pepper. Stir until well-mixed.  Pour the mixture over the chicken and rub it into the flesh, turning the chicken several times. Cover and refrigerate 8 hours or overnight. (Do not marinate for longer than 2 days.) Remove the chicken from the refrigerator 30 minutes before cooking.

3. Preheat the oven to 450 degrees. Place the chicken on a rack in a roasting pan, brush with oil, and cook, turning once, 25 to 30 minutes until the juices run clear when a piece is pierced near the bone with a knife.

4. Serve with sprigs of cilantro and slices of cucumber, red onion, tomato, and lemon.

Nutritional Notes: per serving(without garnish): calories 292; fat 7.6g (sat 1.6g, mono 2.2g, poly 1.4g); iron 1.5mg; cholesterol 143mg; calcium 68mg; carbohydrate 4.4g; sodium 277mg; protein 49g; fiber 0.8g