Tandoori Chicken Recipe

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Low Fat Tandoori Chicken with Raita Recipe – Category: Low-Fat

Low Fat Tandoori Chicken With Raita Recipe

Ingredients

  • 4 boneless skinless chicken breast halves (about 1 pound)
  • 1/2 Cup plain nonfat yogurt
  • 1 Tablespoon lemon juice
  • 1/2 Teaspoon salt
  • 1/2 Teaspoon paprika
  • 1/4 Teaspoon ground cardamom
  • 1/8 Teaspoon ginger
  • 1/8 Teaspoon ground cumin
  • 1/8 Teaspoon crushed red pepper
  • 1 Clove garlic, finely chopped

Raita.:

  • 1 Cup plain nonfat yogurt
  • 1/2 Cup chopped seeded pared cucumber (about 1 small)
  • 1/2 Cup chopped seeded tomato, (about 1 small)
  • 2 Tablespoons chopped cilantro
  • 1/4 Teaspoon salt
  • 1/4 Teaspoon ground cumin
  • 1/8 Teaspoon coarsely ground pepper

Method

  1. Trim fat from chicken.
  2. Cut chicken with grain into 1/4-inch strips.
  3. Mix remaining ingredients except Raita in medium glass or plastic bowl.
  4. Add chicken; toss to coat.
  5. Cover and refrigerate at least 4 hours but no longer than 24 hours, stirring occasionally.
  6. Thread chicken strips on eight 11-inch skewers,* leaving space between each.
  7. Set oven control to broil.
  8. Place skewers on rack in broiler pan.
  9. Broil with tops 3 to 4 inches from heat 7 to 8 minutes, turning once, until done.

For the Raita.

  1. Mix all ingredients
  2. Chill 1-2 hours
  3. Stir well before serving

MICROWAVE DIRECTIONS:

  1. Soak skewers in water at least 30 minutes before using to prevent burning.
  2. Prepare chicken as directed-except thread on eight 12-inch bamboo skewers
  3. Cover loosely and microwave on high 7 to 9 minutes, moving the 4 outside skewers to center after 4 minutes, until done.

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