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Grilled chicken with wonderful spices.
1 <span class="measurestring" title="cup (8 fl oz)">cup</span> plain yogurt, lowfat
1 small onion, minced
2 cloves garlic, minced
1 1/2 tbsps lemon juice
1 sprig fresh cilantro (tsp)
1/2 tsp paprika
1/2 tsp ground cumin
1/2 tsp turmeric
1/2 tsp ginger
1/2 tsp salt
1/4 tsp ground pepper
1/4 tsp cinnamon
0.1 tsp cloves (pinch)
4 <span class="measurestring" title="thigh, bone and skin removed (yield from 1 lb ready-to-cook chicken)">thighs, bone and skin removed</span> chicken thighs
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 at least 2 hours or over night in the refrigerator.
Preheat oven to 500 °F (260 °C).
Coat a wire rack with cooking spray and set it over a foil covered baking sheet. Place the chicken on the prepared rack. (You can also grill these on a barbecue.)
Bake (grill) chicken until brown and no trace of pink remains in the center, about 25 to 30 minutes.
Note: this creates a lot of smoke if you do it in the oven so I recommend you grill it outside.
in 1 serving of Tandoori Chicken.
, 30% carbs, 46% protein.
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