Barbecued Chicken (Tandoori Murgh) from Healthy Diabetic Recipes

Barbecued Chicken (Tandoori Murgh) Recipe

Recipe Ingredients:

2 lb chicken pieces
3/4 small onion
1/3 cup tomato sauce
1/3 cup nonfat plain yogurt
3/4 tsp fresh ginger, chopped
2 garlic cloves
1 1/4 tsp coriander
1/4 tsp cayenne pepper, optional
1 1/4 whole cloves
3/4 tsp cumin seeds
2 3/4 cardamom pods
3/4 tsp salt
3/4 tsp garam masala
1/8 tsp red food coloring

Recipe Instructions:

Remove the skin and all visible fat from the chicken pieces. (I often have the butcher skin the chicken.) Cut 2-3 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Place in a casserole dish and set aside. Cut onion into 4-5 pieces. In a blender jar put onion, tomato sauce, yogurt, ginger, garlic cloves, coriander, cayenne pepper, cloves, cumin seeds, cardamom pods, salt, garam masala and red food coloring. Blend to a smooth paste. Pour the tandoori paste on the chicken and turn pieces to thoroughly coat with spices. Cover with a lid or plastic wrap and marinate in the refrigerator 4-24 hours. Preheat oven to 400øF. Remove chicken pieces from the marinade, saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes. Turn pieces over and brush with remaining marinade. Bake for 10-15 minutes until chicken is tender. Turn oven to broil. Turn pieces over once again and broil for 5 minutes to get a nice red color. Transfer ! ! to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.

Per serving: calories 294, fat 7.2g, 23% calories from fat, cholesterol 159mg, protein 50.2g, carbohydrates 4.5g, fiber 0.6g, sodium 595mg.

Exchanges: 3 Lean Meat.

The recommended wines are: Pinot Blanc, Riesling, or Chardonnay.

Source: webmaster@MealsForYou.com Copyright © 1996-1998 Meals For You.

MC Formatted & MC Busted by Barb at Possum Kingdom

NOTES : Prep: 15 min, Marinate: 4:00, Cook: 45 min.

Posted to RecipeLu List by "abprice@wf.net" <abprice@wf.net> on Mar 16, 1998.

Servings: 4

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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