Tandoori Spiced Chicken

Spoon the yogurt into a cheesecloth-lined strainer and let drain for two hours.

Toss together the chicken and tandoori paste in a bowl and let marinate while the yogurt is draining.

Spray a large skillet with nonstick cooking spray, then spray the chicken. Cook the chicken over medium-high heat until browned on each side, about 5 minutes.

Spray a small skillet with nonstick cooking spray. Cook the onions, garlic and ginger over medium heat until tender, about 5 to 8 minutes. Spoon the onions over the chicken in the skillet.

Stir together the flour and drained yogurt until smooth. Stir into the chicken. Bring to a simmer and cook over low heat, stirring occasionally, until the chicken is cooked through, about 10 minutes. Spoon into a serving dish and sprinkle with the chopped cilantro and mint. Serve with lemon wedges.

This recipe yields 6 servings.

Each serving: 236 calories ; 455 mg sodium; 78 mg cholesterol; 4 grams fat; 1 gram saturated fat; 17 grams carbohydrates; 32 grams protein; 1.06 grams fiber.