I spent time in India, so I love reminders of this vibrant culture. Serving tandoori chicken truly makes me happy.
—CLAIRE ELSTON SPOKANE, WA
START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS
1 cup (8 ounces) reduced-fat plain yogurt
1 tablespoon minced fresh gingerroot
1 teaspoon ground cumin
1 garlic clove, minced
3/4 teaspoon kosher salt
1/2 teaspoon curry powder
1/2 teaspoon pepper
1/4 teaspoon cayenne pepper
4 boneless skinless chicken thighs (about 1 pound)
1. In a small bowl, mix the first eight ingredients until blended. Add chicken to marinade; turn to coat. Let stand 10 minutes.
2. Place chicken on greased grill rack. Grill thighs, covered, over medium heat for 6-8 minutes on each side or until a thermometer reads 170°.
Per 1 thigh: 193 cal., 9g fat (3g sat. fat), 78mg chol., 333mg sod., 4g carb. (3g sugars, 0 fiber), 23g pro.
Diabetic Exchanges: 3 lean meat, 1/2 fat.