Tandoori Chicken
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INGREDIENTS 1 cup nonfat plain yogurt 1 small onion, minced 2 cloves garlic, minced 1-½ tablespoons fresh lemon juice 1 teaspoon chopped fresh cilantro ½ teaspoon paprika ½ teaspoon ground cumin ½ teaspoon ground tumeric ½ teaspoon ground ginger ½ teaspoon salt ¼ teaspoon freshly ground black pepper ¼ teaspoon cinnamon Pinch of ground cloves 4 bone-in chicken thighs (about 1-½ pounds) skinned and trimmed of fat In a shallow glass dish, stir together yogurt, onion and garlic. Add lemon juice, cilantro, paprika, cumin, tumeric, ginger, salt, pepper, cinnamon and cloves. Add chicken and coat well. Cover and marinate in the refrigerator for at least 3 hours or overnight. Preheat oven to 500 degrees. Lightly oil a wire rack or coat it with nonstick spray. Set rack over foil-covered baking sheet. Place chicken or prepared rack. Bake 25 to 30 minutes, or until browned and no trace of pink remains in the center. Serve hot. Makes 4 servings (185 calories per serving: 22 grams protein, 9 grams fat (2.6 grams saturated fat), 1 gram carbohydrate; 145 mg. Sodium; 80 mg. Cholesterol; 0 grams fiber.)