Tandoori Chicken - 8g Carbs, 1g Fiber
From: Eating Well - January/February 1999, The Eating Well Diabetes Cookbook (2005)
A highly seasoned yogurt marinade tenderizes these chicken thighs. Baking them at an extremely high temperature simulates a tandoori clay oven, creating a deliciously caramelized surface.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free
Servings: 4
1 cup nonfat plain yogurt
1 small onion, minced
2 cloves garlic, minced
1 1/2 Tbsp lemon juice
1 tsp chopped fresh cilantro
1/2 tsp ground cumin
1/2 tsp ground turmeric
1/2 tsp ground ginger
1/2 tsp salt, or to taste
1/4 tsp freshly ground pepper
1/4 tsp ground cinnamon
Pinch of ground cloves
4 bone-in chicken thighs (about 1 1/2 lb), skinned and trimmed of fat
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.
Make Ahead Tip: Marinate the chicken (Step 1) overnight.
Servings: 4
Nutrition per Serving:
227 Calories, 10g Fat, 87mg Cholesterol, 27g Protein,
8g Carbs, 1g Fiber, 398mg Sodium
Diabetic Exchanges: 1/2 Other Carbohydrate, 4 Lean Meat
Nutrition Bonus: Selenium (24% daily value), Zinc (18% dv)
1/2 Carbohydrate Serving
User Comments - -
05/12/2010 - After marinating for 48 hours, the results were delicious! — ndjohnson73
05/01/2010 - I really wanted to like this recipe. Sadly, it was just OK. It could be that the chicken only marinated 2 hours. Next time, I will marinate overnight and see the results. — Anonymous
11/13/2009 - We used skinless boneless chicken thighs for this recipe and it was spectacular. We love the spices in the marinade so I was expecting it to be good and it was. I marinated it for about 5 hours. Will make many times again. — cms14344
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