Tandoori-Spiced Chicken Breasts Recipe

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Ingredients

Count

Nutrition

214

Calories

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Ingredients:

Serving

1 large garlic clove
1 1/2 tsp coarse salt
1 small fresh red or green chile such as serrano or cayenne
1/3 cup low-fat plain yogurt
1 tbsp fresh lemon juice
2 tsp grated peeled fresh gingerroot
1 1/2 tsp ground coriander seeds
3/4 tsp turmeric
1/2 tsp ground cumin
1/2 tsp freshly ground black pepper
1/4 tsp freshly grated nutmeg
1/8 tsp ground cloves
4 skinless boneless chicken breast halves (about 1 1/4 lb total )
1 small red onion
2 tsp vegetable oil
1/2 cup low-fat plain yogurt
1 tsp fresh lemon juice
a pinch cayenne

Directions:

Make spice paste: Mince garlic with salt and mash to a paste. Wearing protective gloves, mince chile (including seeds for a spicier paste) and in a bowl stir together with garlic paste and remaining spice paste ingredients.
Make 3 diagonal cuts about 1/4 inch deep in each chicken breast and rub spice paste into cuts and all over chicken. Marinate chicken, covered, 30 minutes at cool room temperature.
Preheat broiler and line broiler pan with foil. Halve onion through root end and reserve 1 half for sauce. Thinly slice remaining onion half, separating layers, and in a small bowl soak onion slices in ice water to cover while broiling chicken.
Arrange chicken without crowding on rack of broiler pan. Brush chicken with 1 teaspoon vegetable oil and broil about 3 inches from heat 8 minutes. Turn chicken over and brush with remaining teaspoon vegetable oil. Broil chicken until lightly browned and just cooked through, about 6 minutes more.
Make sauce while chicken is broiling: Mince enough reserved onion to measure 1 tablespoon and in a small bowl stir together with all sauce ingredients.
Drain soaked onion and pat dry between paper towels. Top chicken with onion slices and serve with yogurt sauce.
Each serving, including yogurt sauce, about 222 calories and 5 grams fat. Nutritional analysis provided by Gourmet

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	214.08 Kcal (896 kJ)
Calories from fat	70.38 Kcal
		% Daily Value*
Total Fat	7.82g	12%
Cholesterol	86.66mg	29%
Sodium	1367.18mg	57%
Potassium	580.54mg	12%
Total Carbs	6.74g	2%
Sugars	4.48g	18%
Dietary Fiber	0.86g	3%
Protein	31.3g	63%
Vitamin C	4.2mg	7%
Iron	0.5mg	3%
Calcium	114.4mg	11%

Amount Per 100 g
Calories	96.35 Kcal (403 kJ)
Calories from fat	31.68 Kcal
		% Daily Value*
Total Fat	3.52g	12%
Cholesterol	39.01mg	29%
Sodium	615.35mg	57%
Potassium	261.3mg	12%
Total Carbs	3.04g	2%
Sugars	2.02g	18%
Dietary Fiber	0.39g	3%
Protein	14.09g	63%
Vitamin C	1.9mg	7%
Iron	0.2mg	3%
Calcium	51.5mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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