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Grilled Tandoori Chicken

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206 CALORIES 4g CARBS 4g FAT 33g PROTEIN
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Grilled Tandoori Chicken
Grilled Tandoori Chicken Recipe
Since summer started, the requests have been flying in for grilling recipes. Specifically everyone seems to be on the lookout for new ways to cook up chicken breasts with added flavor and spice, so when I saw this recipe I knew I had to try it. Traditionally an Indian dish, Tandoori chicken is a great way to add tons of flavor to your chicken without all the added fat. Make up a big batch of chicken and marinade and use the leftovers for sandwiches, wraps, and rice bowls throughout the week. It also makes a great pizza topping with store-bought Naan bread and some fresh greens.

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The Recipe
Grilled Tandoori Chicken

Grilled Tandoori Chicken

Adapted from seriouseats.com
PREP TIME: 40 Min
COOK TIME: 20 Min
TOTAL TIME: 1 Hours
Dinner
Diets:
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Ingredients

US METRICS
  • 1 tbsp vegetable oil, divided
  • 1 cup onion, diced
  • 3 U cloves garlic, minced
  • 1/2 tsp ground cardamom
  • 1/2 tsp cayenne pepper
  • 1/2 tsp turmeric
  • 1/4 tsp ground cumin
  • 1/8 tsp ground mustard
  • 1/8 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1/8 tsp black pepper
  • 1 tsp kosher salt
  • 2 tsp lime juice
  • 1/4 cup plain nonfat yogurt (Paleo and Dairy Free use coconut milk)
  • 2 lbs. boneless and skinless chicken breasts

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Instructions

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1

Add the vegetable oil, onion, garlic, and all of the spices to a skillet over medium heat. Saute for 10 minutes or until onion is tender.

2

Add the cooked onions and spices to a blender with the lime juice and yogurt.

3

Marinate the chicken in this mixture for at least 30 minutes.

4

When ready, let excess marinade drip off and grill until cooked through, around 8-10 minutes per side depending on thickness.

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Nutritional Facts
Serving Size: about 6 oz. (183g)
Amount Per Serving
Calories 206
Calories from Fat 34
% Daily Value *
Total Fat 4g
5%
Saturated Fat 0g
1%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 74mg
24%
Sodium 457mg
20%
Total Carbohydrate 4g
1%
Dietary Fiber 0g
2%
Sugars 2g
Protein 33g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
1 Comment
On Grilled Tandoori Chicken
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Jeanne Harris
January 24, 2019 - 11:23
I have a question about the amount of vegetable oil. The recipe says 1 tablespoon, divided. How much do you use to saute the onion and garlic, and where is the remainder used?

Thanks for all of your recipes. Many have become part of my regular rotation.
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