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Tandoori-Spiced Chicken

Photo: John Autry
Total time 2 hrs, 21 mins
Yield

4 servings (serving size: 1 breast half)

You shouldn't let chicken breasts marinate for hours. Chicken breasts are naturally tender, so marinating simply adds flavor. You don't need the brine of marinade to break down the protein. It's best to choose bold ingredients and avoid soaking the delicate meat in acidic liquids for too long—it may become stringy and tough. This recipe calls for four chicken breast halves (two total breasts), so if you plan to add more chicken to the recipe, be sure to double the spices as well. To cut down on cooking time on a busy night, you could pound your chicken to be slightly thinner.

Ingredients

  • 1 1/2 cups plain 2% reduced-fat Greek yogurt
  • 2 tablespoons grated onion
  • 1 tablespoon grated peeled fresh ginger
  • 1 tablespoon canola oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground red pepper
  • 1/4 teaspoon ground turmeric
  • 3 garlic cloves, minced
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon salt
  • Cooking spray

Nutrition Information

  • Calories 152
  • Fat 2.2 g
  • Satfat 0.6 g
  • Monofat 0.6 g
  • Polyfat 0.5 g
  • Protein 30.4 g
  • Carbohydrate 0.7 g
  • Fiber 0.1 g
  • Cholesterol 74 mg
  • Iron 1 mg
  • Sodium 381 mg
  • Calcium 24 mg

How to Make It

  1. Combine first 8 ingredients in a heavy-duty zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 2 hours, turning occasionally.

  2. Place a small roasting pan in oven. Preheat broiler to high. Remove chicken from bag; discard marinade. Sprinkle both sides of chicken evenly with salt. Place chicken on preheated pan coated with cooking spray. Broil in lower third of oven for 15 minutes or until done, turning after 7 minutes.