Ultimate Weight Loss Revealed 75 by Brad Callen

P / C / F Ratio : 67 / 12 / 21

If you are looking for an almost nofat-added way to prepare a delicious chicken dish . Then look no further than India ! You donʼt need a special tandoori oven either .

4 Servings

• 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

• 1 Tbsp . canola oil

• Juice of 1 / 2 lemon ( 2 to 3 Tbsp .)

• 2 whole chicken breasts , split and skinned

Preparation Instructions

1 . Preheat oven to 375 degrees . In blender or food processor , combine yogurt , onion , garlic and ginger , and mix . Add coriander , cumin , turmeric , cinnamon , cloves , mace , nutmeg , oil and lemon juice ; blend . 2 . 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 . 3 . 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 . Options : Let the chicken cool and use to make an Indian chicken salad , with green peas , mango , scallions and cooked rice in a yogurt dressing with chutney .

Nutrition Information

Per Serving

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