Tandoori Chicken

January 5, 2015

Curry powder continues to surprise me.  I can't believe I've gone this far through my life without ever really having the chance to experience this truely marvelous spice. Here is a simple dish that is really tasty.  What I love about it is how little time it takes to prepare, not to mention it's low calorie count.

Tandoori Chicken 

GTLF: Chicken Breats p. 104

Serves 4, working time: 15 min. Total time: 25 min.

2 tsp. curry powder

1 tsp. turmeric

1 tsp. paprika

3/4 tsp. ground ginger

1/2 tsp. salt

1/4 tsp freshly ground black pepper

1 Tablespoon fresh lemon juice

1 Tablespoon plus 1 tsp. honey

1 C plain non fat yogurt

1 red bell pepper, finely chopped

2 scallions thinly sliced

3 tablespoons chopped dried apricots

4 skinless boneless chicken breasts halves (about 1 pound total)

1. In a large bowl, stir together the curry powder, turmeric, paprika, ginger, salt, and black pepper.  Stir in the lemon juice and 1 tablespoon of the honey until well combined.  Remove 1 tablespoon of the mixture and set aside.

2. Add the yogurt, the remaining 1 tsp. honey, and all but 1 tablespoon each of the bell pepper, scallions, and apricots to the remaining spice mixture, stirring to combine.  Refrigerate the yogurt sauce while you cook the chicken.

3. Preheat the broiler or prepare the grill.  Brush the chicken with the reserved spice mixture and broil or grill 6 inches from the heat, turning once, for 8 minutes, or until cooked through and golden brown.  Cut the chicken into thin diagonal slices, and divide among 4 plates.  Top the chicken slices with yogurt sauce, sprinkle with the reserved bell pepper, scallions, and apricots and serve.

Nutritional Information: 2 g fat, 203 calories, 0.5 g saturated fat, 16 g carbohydrate, 30 g protein, 67 mg cholesterol, 394 mg sodium.

Tips:

1. GTLF suggests that to intensify flavor, rub the marinade on the chicken up to 8 hours in advance.  Also, the yogurt can be prepared up to a day in advance.

2. I have been using the broiler for most of my grilling recipes because I didn't have a grill so I know they work and taste great with a broiler, but Christmas just past and my in laws gave us a small grill that I have come to love!  It's electric and is designed to be used in the house or outside... so I'm not limited by the weather.  

3.  The nutritional information is for the chicken and yogurt only.  Prepare to add about 200 calories if you add a starchy side such as mashed potatoes or rice. When I served it we ate it with mashed potatoes.  The book's picture is with rice.  If you choose the rice option go with Jasime rice.  It's lightly fragrant, not sticky, very delicious and easy to steam. 

4. Of course, you could just squeak by with a vegetable and add only 50 to 100 more calories which would take this dish to an all time low calorie count.  It's surprising how rich the yogurt makes the dish so a starch isn't necessarily necessary.  I have noticed in my own weightloss goals that I don't mind losing weight slowly.  It makes the dieting process less stressful if I just keep to a 4-5 hundred calorie count for dinner.  What's the difference if weight comes off eventually right?  Consistency is what matters.