Tandoori Chicken by Ellie Krieger

Tandoori Chicken

Tandoori Chicken

Scrolling through Bing Food and Drink, I stumbled upon an article about three healthy chicken recipes. One of them had a photo of chicken in a bright red coating. Personally, I’m a big fan of spicy foods, especially, Middle Eastern spices. It was a mysterious Tandoori Chicken.

Ellie Krieger describes this recipe as

“quick and easy way to introduce glorious Indian tastes at home”

Ingredients you will need:
• Cooking spray
• 1 large lemon
• 4 skinless boneless chicken breasts (about 6 ounces each)
• 1/4 teaspoon sal
• 2 medium cloves garlic
• 2-inch piece fresh ginger
• 1/2 cup plain low-fat yogurt
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/4 teaspoon ground turmeric
• 1/4 teaspoon ground cloves
• 1/8 teaspoon cayenne pepper

Here is how it’s done:
If using a grill, spray it with cooking spray and preheat it over medium-high heat. Otherwise, wait to preheat a grill pan. Halve the lemon. Cut 1 half into wedges and set aside for serving.
Place the chicken breasts between sheets of plastic wrap and pound out to an even thickness of about 1/2 inch. Place the chicken in a medium baking dish (about 8 inches square). Make 4 shallow cuts into each piece of chicken, then sprinkle both sides with the salt and the juice from the remaining half of the lemon.
Mince the garlic, peel and finely grate the ginger, and place both into a small bowl. Add the yogurt and the rest of the spices and stir to combine. Pour over the chicken and turn to coat. Marinate for 10 minutes.
If using a grill pan, spray it with cooking spray and preheat it over medium-high heat. Cook the chicken until cooked through and grill marks are formed, about 5 minutes per side. Serve with lemon wedges.

About the author the author of this recipe:
Ellie Krieger, born September 26, 1965, is the host of a show on the Food Network called Healthy Appetite. She is also an author and has written several books on healthy eating.