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Meat - Barbecued Chicken from India

Source of Recipe

from India via dwfoods com


List of Ingredients

2 pounds boneless, skinless chicken pieces
3/4 small quartered onion
1/3 cup tomato sauce
1/3 cup non fat plain yogurt
1/4 teaspoon ground ginger
2 cloves garlic
1 1/4 teaspoons coriander
1/4 teaspoon 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. curry powder

1/8 tsp. red food coloring

lemon wedges or juice, if desired


Recipe

Cut 2 - 3 slits, 1 inch long and 1/2 inch deep in each piece of chicken.
Place the chicken in a casserole dish and set aside.
Use a blender/food processor and add the onion, tomato sauce, yogurt, ginger, garlic, coriander, cayenne pepper, cloves, cumin seeds, cardamom pods, salt, curry and the red food coloring. Blend to a smooth paste.
Pour the paste on the chicken and turn the pieces to thoroughly coat with the spices.
Cover marinate in the refrigerator for 4 - 24 hours.
Preheat oven to 400.
Remove the chicken from the marinade, saving the marinade.
Arrange the pieces in a broiler pan.
Bake, uncovered, in the middle of the oven for 30 minutes.
Turn pieces and brush with the remaining marinade.
Bake for an additional 10 - 15 minutes, until the chicken is tender.
Turn oven to broil.
Turn pieces over 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.


Nutritional info per serving:
calories 283, fat 3.2g, 11% calories from fat, chol 132mg, prot 54.5g, carb 6.5g, fiber 1.0g, sugar 3.8g, sodium 725mg, diet points 6.2.
Diabetic exchanges:
Milk: 0.1, Vegetable: 0.6, Very lean meat protein: 6.8