131.                Tandoori Chicken

Preparation Time: 5 minutes, plus marinating time

Cooking time: 18 to 23 minutes

Serving: 4

Ingredients:

• ⅔ cup plain low-fat yogurt
• 2 tablespoons freshly squeezed lemon juice
• 2 teaspoons curry powder (see Tip)
• ½ teaspoon ground cinnamon
• 2 garlic cloves, minced
• 2 teaspoons olive oil
• 4 (5-ounce) low-sodium boneless skinless chicken breasts

Directions:

• In a medium bowl, whisk the yogurt, lemon juice, curry powder, cinnamon, garlic, and olive oil.
• With a sharp knife, cut thin slashes into the chicken. Add it to the yogurt mixture and turn to coat. Let stand for 10 minutes at room temperature. You can also prepare this ahead of time and marinate the chicken in the refrigerator for up to 24 hours.
• Remove the chicken from the marinade and shake off any excess liquid. Discard any remaining marinade.
• Roast the chicken for 10 minutes. With tongs, carefully turn each piece. Roast for 8 to 13 minutes more, or until the chicken reaches an internal temperature of 165°F on a meat thermometer.

Nutrition: Calories: 197; Fat: 5g (23% of calories from fat); Saturated Fat: 0g; Protein: 33g; Carbohydrates: 4g; Sodium: 93mg; Fiber: 0g; Sugar: 3g; 6% DV vitamin C