Tandoori chicken is always a favorite and seems to be
popping up everywhere these days, but firing up the
grill to make it is not always convenient. Here, oven
baking provides a way to enjoy this succulent dish anytime
and no clay oven required. The flavor and spices of this
aromatic dish mellow out the next day so be sure to make
extras for leftovers. Since this is alsoexcellent served
chilled in salads or lettuce wraps or even just plain it
also makes for great portable picnic finger food. Here is
an extra dipping sauce if you are enjoying this chicken cold.
Quick Cucumber-Yogurt Diping Sauce:
1 container plain nonfat yogurt
1 medium cucumber
1 tbsp. fresh lime juice
1 tbsp. Chopped fresh mint leaves
2 tsp. sugar
1/4 tsp. salt
In a medium-size bowl, just combine all ingredients and
chill until ready to serve.
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RECIPE: BAKED TANDOORI STYLE CHICKEN
1 cup fat free yogurt
1 small onion, coarsely chopped
4 garlic cloves
1 1/2 piece ginger root, peeled and coarsely chopped
2 tsp. ground coriander
1 tsp. ground cumin
1/2 tsp. ground turmeric
1/4 tsp. ground cinnamon
1/4 tsp. ground clove
1/4 tsp. ground mace
1/4 tsp. grated nutmeg
2 Tbsp. canola oil
Juice of 1/2 lemon (2 to 3 Tbsp.)
2 whole chicken breasts, split and skinned
Preheat oven to 375 degrees. In blender or food processor,
combine yogurt, onion, garlic and ginger; puree. Add
coriander, cumin, turmeric, cinnamon, cloves, mace, nutmeg,
oil and lemon juice; blend.
Cut 2 slits in each piece of chicken, slashing it along the
grain to make slit 2 to 3 inches long and almost but not
completely into bone. Place chicken in plastic bag or a
glass, stainless steel or plastic container large enough to
hold the pieces in one layer. Pour yogurt mixture over the
chicken and rub to be sure it coats the meat on all sides.
Marinate chicken in refrigerator one hour to overnight.
Arrange chicken in one layer in shallow baking dish. Bake
until juices run clear when breast is pierced with knife at
its thickest point and no pink shows in center, 35 to 45
minutes, depending on the size of breasts. Serve, accompanied
by cooked basmati rice and a green salad.
Yield: 4 servings
Category: Chicken, Main Dishes
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HEALTHIER CHOICES FOOD SNIPPETS:
If you like to eat meat, there's no reason you have to give
it up. But you can help reduce fat by choosing the leanest
cuts such as beef round, loin, sirloin, pork loin chops,
turkey, chicken, and roasts. All cuts with the name "loin"
or "round" are lean. And if you cook it yourself, trim all
visible fat and drain the grease.
What can we say about fried foods? They taste great, but are
not great for you. They're high in fat. We've come up with
a few suggestions that will save your arteries. Use oils
sparingly (try olive and canola oils). Bake chicken without
the skin. Substitute a potato for french fries.
Why do we eat snacks? They taste great, they're easy, and
they satisfy our sweet and salt cravings. And, let's face
it, crunchy food is fun. So why not make your own snacks by
packing healthy, quick, and easy-to-grab foods such as
little bags or containers of ready-to-eat vegetables (e.g.,
celery sticks, cucumber wedges, and cherry tomatoes). Or
make healthier choices on snacks that are store bought, like
pretzels. Keep them with you in your briefcase, office, car