Tandoori Chicken

Tandoori Chicken- adapted from America’s Test Kitchen
1 garlic clove, minced
1 teaspoon fresh ginger, minced
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 tablespoon garam marsala
1 tablespoon lime juice
1/4 teaspoon salt
1/4 cup greek yogurt
8 oz Chicken Breast (bone in or boneless)

1. Prepare spices. Spray some cooking spray unto a pan. Saute garlic and ginger for 1 minute until fragrant. Add cumin, chilli powder, and garam masala. Stir spices for 30 secs. Take off of heat. Split spice mixture in half into two bowls.

2. In smaller bowl combine spice mixture with 1/2 Tablespoon lime juice and 1/4 cup yogurt. In a larger bowl combine spice mixture with 1/2 Tablespoon lime juice and 1/4 teaspoon salt (this will be your spice rub).

3. Prepare chicken. Take off skin. If bone in, split breasts in half cutting through the bones. Score chicken pieces with two 1/8" cuts on one side per piece. Place chicken into large bowl Work spice rub into chicken. Set aside for 30 minutes at room temperature. After 30 minutes, pour yogurt over chicken and toss.

4. Heat oven to 325 degrees. Line baking sheet with foil and place wire rack on top. Place chicken score side down on wire rack and bake for about 22 minutes. Breast meat should register 125 degrees. Pull out chicken and turn on broiler. Turn chicken score side up and cook chicken an additional 8-15 minutes depending on broiler. Breast meat will register 165

5. Let chicken rest 10 minutes before serving.

Nutritional Info
Protein 76 g
Fat 17.5 g
Carbs 4.5g

Optional Side Dish:

Brown Rice Pilaf

• 1 medium onion, chopped
• 1 medium green pepper, chopped
• 1 cup uncooked brown rice
• 2 garlic cloves, minced
• 2 1/2 cups water
• 1/2 teaspoon curry powder.
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• In a large saucepan, saute onion and green pepper with nonstick cooking spray until tender. Add rice and garlic; cook and stir for 3-4 minutes or until rice is lightly browned. Add the water and curry powder. Bring to a boil. Reduce heat; cover and simmer for 35-40 minutes or until rice is tender. Fluff with a fork

Nutritional Info

Protein 18.1g
Carbs 168.9 g
Fat 5.9 g