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Tandoori Chicken

Source of Recipe

.
Tandoori Chicken

Diabeticnetwork.com
"The Eating Well Diabetes Cookbook"
Yield: 4 servings

INGREDIENTS:
- 1 cup nonfat plain yogurt
- 1 small onion, minced
- 2 cloves garlic, minced
- 1-1/2 tablespoons lemon juice
- 1 teaspoon chopped fresh cilantro
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground ginger
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon freshly ground pepper
- 1/4 teaspoon ground cinnamon
- Pinch of ground cloves
- 4 bone-in chicken thighs (about 1-1/2 pounds), skinned and trimmed of fat

DIRECTIONS:
Stir together yogurt, onion and garlic in a shallow glass dish. Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon and cloves. Add chicken and coat well. Cover and marinate in the refrigerator for at least 2 hours or overnight.

Preheat oven to 500 degrees F. Coat a wire rack with cooking spray and set it over a foil-covered baking sheet. Place the chicken on the prepared rack.

Bake the chicken until browned and no trace of pink remains in the center, 25 to 30 minutes. Serve hot.

1/4 of recipe equals: Calories: 227; Fat: 8 g; Cholesterol: 87 mg; Carbohydrate: 8 g; Protein: 27 g; Fiber: 1 g; Sodium: 398 mg ++++ Exchanges: 1/2 Other Carbohydrate, 4 Lean Meat