• 6servings

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Nutrition Info . . .

NutrientsProteins, Cellulose
VitaminsA, B2, C
MineralsMagnesium, Phosphorus, Molybdenum

Ingredients Jump to Instructions ↓

  1. 2 cups 474ml Plain nonfat yogurt

  2. 4 Boneless skinless chicken breasts - cut in quarters

  3. 1 1/2 lbs

  4. 1/4 cup 59ml Bottled tandoori paste

  5. (available at Indian markets and Well-stocked supermarkets)

  6. Nonstick cooking spray

  7. 2 cups 125g / 4.4oz Chopped onions

  8. 4 Garlic cloves - minced

  9. 1 Ginger root - (1/2") - minced

  10. 1 teaspoon 5ml Flour

  11. 1 tablespoon 15ml Chopped cilantro

  12. 1 tablespoon 15ml Chopped mint

  13. Lemon wedges - for garnish

Instructions Jump to Ingredients ↑

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

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

  3. 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.

  4. 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.

  5. 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.

  6. This recipe yields 6 servings.

  7. 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.


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