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Tandoori
chicken (Barbecued chicken)
An elegant dish from the state of Punjab,
Tandoori Murgh is one of the most-popular Chicken dishes. It can be made
in a tandoor (clay oven), baked in an oven or grilled on a barbecue.
3 lbs Chicken pieces
1 small onion
1/2 cup tomato sauce
1/2 cup nonfat plain yogurt
1 table spoon fresh ginger, chopped
2 garlic cloves
2 table spoon coriander powder
1/2 table spoon cayenne pepper (optional)
2 whole cloves
1
table spoon cumin seeds
4 cardamom pods
1 table spoon salt
1 table spoon garam masala
1/4 table spoon red food coloring
Simple
Garam Masala
·
Seeds from 1 cup green cardamoms
· Whole black peppers- 1/4 cup
· Cloves- 2 tablespoons
· Grated nutmeg- 1/4
·
Cumin seeds- 1/4 cup
· In a heavy-bottomed pan fry all the
ingredients for 5 minutes over medium heat. Remove from heat. Grind all
the roasted ingredients together to a powder. Store in an airtight
container.
1.
Remove the skin and all visible fat from the chicken pieces. (I often have
the butcher skin the chicken.) Cut 2-3 slits, 1 inch long and 1/2 inch
deep, in each piece of chicken. Place in a casserole dish and set aside.
2. Cut onion into 4-6 pieces. In a blender jar put onion,
tomato sauce, yogurt, ginger, garlic cloves, coriander powder, cayenne
pepper, cloves, cumin seeds, cardamom pods, salt, garam masala and red
food coloring. Blend to a smooth paste.
3. Pour the tandoori
paste on the chicken and turn pieces to thoroughly coat with spices. Cover
with a lid or plastic wrap and marinate in the refrigerator 4-24 hours.
4. Preheat the oven to 400° F. Remove chicken pieces from
the marinade, saving marinade. Arrange pieces in a broiler pan. Bake
uncovered in the middle of the oven for 30 minutes. Turn pieces over and
brush with remaining marinade. Bake for 10-15 minutes until chicken is
tender.
5. Turn oven to broil. Turn pieces over once again and
broil for 5 minutes to get a nice red color.
6. Transfer to a
serving platter. Serve with lemon wedges or squeeze lemon juice over the
chicken before eating, if desired.
Makes 6 servings
Serving size: 1/6 recipe Exchanges: 3 lean meat
Amount per serving:
| Calories |
155 |
Carbohydrate |
4 grams |
| Fat |
4 grams |
Dietary Fiber |
0.5 grams |
| Saturated Fat |
1 gram |
Protein |
24 grams |
| Cholesterol |
66 mg |
Sodium |
551 mg |
.
