Tandoori Chicken

Ingredients

12 boneless, skinless chicken breast(s)

½ cup tandoori spice mixture, recipe follows

4 tbsp ginger, fresh, minced

8 cloves garlic, chopped

½ cup lemon juice

3 cups plain yogurt, low-fat

3 tbsp honey

cooking oil spray

Spice Mixture

2 tsp peppercorns

4 tsp cumin seeds

1 tbsp coriander, whole seeds

16 cloves, whole

1 tbsp turmeric

4 tsp paprika

1 tsp cayenne pepper

½ tsp nutmeg

½ tsp salt

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

Spray 1 or 2 wire racks with low calorie nonstick spray and set on baking sheets.
Place spice mixture in a large mixing bowl.
Mix well and add ginger, garlic, lemon juice, yogurt and honey. Stir to combine throughly.
Remove all visible fat from chicken.
Cover with yogurt mixture and marinate in refrigerator for at least 6 hours.
Allow to sit at room temperature for ½ hour before baking.
Remove chicken from marinade and place on prepared baking sheets. Bake in an oven preheated to 500°F (260°C).
Roast for 20-25 minutes or until cooked through and internal temperature reaches 165°F (74°C).
Toast peppercorns, cumin, coriander and cloves in a dry skillet over low heat for 2-3 minutes.
Grind while still warm and combine with all other spices.
Spice mixture recipe can be doubled or tripled and stored for later use.

Nutrition Info

Per 350 g serving	Amount
Calories	370
Protein	64 g
Fat	6 g
Saturated Fat	3 g
Carbohydrate	12 g
Fibre	1 g
Sugar	8 g
Cholesterol	160 mg
Sodium	290 mg

Per 350 g serving	% Daily Value
Potassium	28
Calcium	15
Iron	10
Vitamin A	10
Vitamin C	15
Vitamin B6	88
Vitamin B12	68
Folate	10
Zinc	31

Tandoori Chicken

Ingredients