Ingredients

1 cup plain yogurt, lowfat

1/4 tsp cinnamon

0.1 tsp cloves (pinch)

1/2 tsp ground cumin

1/2 tsp ginger

1/2 tsp paprika

1/4 tsp ground pepper

1/2 tsp turmeric

1/2 tsp salt

4 thighs, bone and skin removed chicken thighs

1 1/2 tbsps lemon juice

1 sprig fresh cilantro (tsp)

2 cloves garlic, minced

1 small onion, minced

Directions

1.	Stir together yogurt, onion, and garlic in a shallow glass dish.
2.	Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon, and cloves.
3.	Add chicken and coat well. Cover and marinate at least 2 hours or over night in the refrigerator.
4.	Preheat oven to 500 °F (260 °C).
5.	Coat a wire rack with cooking spray and set it over a foil covered baking sheet. Place the chicken on the prepared rack. (You can also grill these on a barbecue.)
6.	Bake (grill) chicken until brown and no trace of pink remains in the center, about 25 to 30 minutes.
7.	Note: this creates a lot of smoke if you do it in the oven so I recommend you grill it outside.

Nutritional Summary

There are 103 calories in 1 serving of Tandoori Chicken.

Calorie Breakdown: 24% fat, 30% carbs, 46% prot.

Nutrition Facts

Serving Size

per serve

Energy

430 kj

103 kcal

Protein

11.71g

Fat

2.75g

Saturated Fat

1.058g

Trans Fat

0.042g

Polyunsaturated Fat

0.49g

Monounsaturated Fat

0.813g

Cholesterol

38mg

Carbohydrates

7.8g

Sugar

5.27g

Fibre

0.6g

Sodium

372mg

Potassium

302mg

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