Recipe posted by VegasLoser on LCT Forum
Prep Time: 15 min . Cook Time: 20 min.
Servings: 4
Marinade time: 4 hours
4 boneless skinless chicken breasts
2 tbsp fresh lemon juice
1 tbsp olive oil
2 tsp turmeric
2 tsp paprika
2 tsp fresh ginger root, finely shredded
2 cloves garlic, finely chopped
1 tsp salt
1 tsp curry powder
1 tsp ground cardamom
½ tsp chili powder
¾ cup lowfat plain yogurt
Make deep diagonal cuts in the chicken. Sprinkle with lemon juice. Mix together next 9 ingredients in a bowl. Mix in the yogurt. Coat chicken completely with the tandoori mixture. Place in a bowl, cover and refrigerate for at least 4 hours. Place chicken on a preheated grill, brushing with extra tandoori mixture. Turn frequently until chicken is tender and juice runs clear, about 12 – 14 minutes. Remove, cover with foil, and continue cooking until the chicken is slightly blackened, about 5 – 10 more minutes.
Per serving: 276 calories, 6.8 gm fat, 23% calories from fat, cholesterol 108 mg., protein 45.0 gm., carbohydrates 6.8 gm, fiber 1.0 gm, sugar 4.2 gm, sodium 305 mg.
Diet points 6.4. NET CARBS: 5.8 gm.
Friday, October 2, 2009
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