TANDOORI-STYLE GRILLED CHICKEN

A yogurt marinade seasoned with aromatic Indian spices keeps skinless chicken moist and succulent and provides lots of flavor without extra fat.

Prep: 10 minutes plus marinating       Grill: 20 minutes

1 tablespoon paprika, preferably sweet Hungarian

½ teaspoon ground cinnamon

½ teaspoon ground coriander

½ teaspoon ground cumin

¼ teaspoon ground cardamom

1 cup (8 ounces) plain low-fat yogurt

2 tablespoons fresh lemon juice

1 tablespoon olive oil

½ small onion, cut into quarters

2 garlic cloves

1 tablespoon sliced pickled jalapeño chile or diced fresh jalapeño chile with seeds

1 tablespoon sliced, peeled fresh ginger

½ teaspoon salt

1 chicken (3½ pounds), cut into 8 pieces and skin removed from all but wings lemon wedges (optional)

1. In 6-inch skillet, heat paprika, cinnamon, coriander, cumin, and cardamom over low heat until very fragrant, about 3 minutes. Transfer spices to blender. Add yogurt, lemon juice, oil, onion, garlic, jalapeño, ginger, and salt; puree until smooth.

2. Make several ¼-inch-deep slashes in each chicken piece. Place chicken in zip-tight plastic bag, pour in yogurt mixture, and turn chicken to coat. Seal bag, pressing out as much air as possible. Refrigerate chicken 1 to 3 hours to marinate, turning once or twice.

3. Lightly grease grill rack. Prepare outdoor grill for covered direct grilling over medium heat.

4. Place chicken on grill over medium heat, cover and cook, turning chicken every 5 minutes, until juices run clear when thickest part of chicken is pierced with tip of knife, 20 to 25 minutes. Transfer to warm platter and serve with lemon wedges, if desired. Makes 4 main-dish servings.

Each serving: About 301 calories, 44g protein, 7g carbohydrate, 10g total fat (2g saturated), 136mg cholesterol, 466mg sodium.

GRILLED CHICKEN BREASTS

Prepare outdoor grill for direct grilling over medium heat. Place 4medium skinless, boneless chicken breast halves (1¼ pounds) between sheets of plastic wrap and pound thick portion so the breasts are an even thickness. In medium bowl, toss chicken with 1 tablespoon olive oil, ¼ teaspoon salt, and ¼ teaspoon freshly ground pepper.

Oil grill rack and place chicken on grill; cook 5 minutes, turning once and cooking 4 to 5 minutes longer, or until juices run clear when chicken is pierced with tip of knife. Makes 4 main-dish servings.

GRILLED CHICKEN BREASTS WITH
LEMON AND ROSEMARY

Prepare grill and pound chicken breasts. From 2 lemons, grate 2 teaspoons peel, and squeeze 3 tablespoons juice. In bowl, combine lemon peel, lemon juice, 1 tablespoon chopped fresh rosemary, 1 finely chopped garlic clove, ½ teaspoon salt, and ¼ teaspoon freshly ground pepper. Add chicken breasts to bowl, turning to coat. Grill as directed above, brushing with remaining mixture.

GRILLED CHICKEN BREASTS WITH
CUMIN, CORIANDER, AND LIME

Prepare grill and pound chicken breasts. In bowl, whisk 3 tablespoons fresh lime juice, 2 tablespoons olive oil, 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1 teaspoon sugar, 1 teaspoon salt, and ⅛ teaspoon ground red pepper (cayenne). Add chicken, turning to coat. Grill as directed above, brushing with remaining lime mixture halfway through cooking.

GRILLED CHICKEN BREASTS WITH
TOMATO-OLIVE RELISH

In small bowl, combine 2medium tomatoes, chopped, ¼ cup coarsely chopped pitted Kalamata olives, 2 tablespoons finely chopped red onion, 2 tablespoons drained capers, 1 teaspoon olive oil, and 1 teaspoon red wine vinegar. Prepare chicken as directed above. Serve chicken topped with tomato mixture.