The Asian section of your supermarket is where you’ll find great tasting authentic Tandoori mixes. Not only is this recipe a snap, it has been tested against Jeanette’s famous (well, at least locally) homemade Tandoori yogurt marinade. The Tandoori mix packed more authentic Indian flavor and took less time to prepare! Serve with Glazed Carrots and Sunshine Rice with Basil and Parmesan or wild rice.
1/2 cup Tandoori mix for chicken (comes in a 9.5-ounce jar)
3/4 cup plain, nonfat yogurt
4 tablespoons fresh lemon juice
1 tablespoon fresh ginger, peeled and minced
4 boneless, skinless chicken breasts (approximately 4 ounces each)
1) In a large bowl, combine Tandoori mix, yogurt, lemon juice, and ginger.
2) Pierce chicken breasts several times each with a fork. Add chicken to marinade. Toss to coat well.
3) Place chicken and marinade in a large zip-lock plastic bag. Squeeze out any air. Turn to distribute marinade and place on a plate. Chill in the refrigerator for up to 24 hours.
4) Remove chicken from refrigerator 20 minutes before baking to allow meat to reach room temperature.
5) Preheat oven to 375 degrees. Spread chicken on a large, flat baking sheet. Bake uncovered for 45 minutes, or until chicken is no longer pink. Garnish with lemon slices. Makes 4 servings.
Nutritional Analysis per serving: 187 Calories; 9 percent fat (1.9 grams); < 0.5 gram saturated fat; 67 percent protein; 24 percent carbohydrate; 1.5 grams fiber.