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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

Ingredients:
  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

Preparation:
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