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Tandoori Chicken with Brown Rice

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Tandoori Chicken with Brown Rice

This Simple Cooking with Heart recipe is a popular dish from India of roasted chicken seasoned with spices and yogurt.

Ingredients

Servings  4  

  • 1 lb. boneless, skinless chicken breasts or tenderloins (all visible fat discarded)
  • 1/4 cup fresh lemon juice OR
  • 1/4 cup jarred lime juice
  • 1/2 cup plain, fat-free yogurt
  • 3 clove fresh garlic (minced) OR
  • 3 tsp. jarred, minced garlic
  • 1 tsp. ground cumin
  • 1/2 tsp. paprika
  • 1/2 tsp. turmeric
  • 1/2 tsp. ground ginger
  • 1/4 tsp. pepper
  • 1 cup instant brown rice

Directions

Tip: Click on step to mark as complete.

  1. Preheat oven to 400 degrees.
  2. Place chicken in a 9x9 baking dish and pierce chicken pieces with a fork all over.
  3. In a small bowl, whisk together lemon juice, yogurt, garlic, cumin, paprika, turmeric, ginger and pepper.
  4. Add mixture to chicken, turning to coat, let stand 20 minutes (or refrigerate overnight). Bake for 15 minutes, turn chicken and bake 15 minutes more.
  5. While chicken bakes prepare rice to package instructions.
  6. Serve chicken over rice.

Nutrition Facts

Tandoori Chicken with Brown Rice
CaloriesCalories
243 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
1g Per Serving

Nutrition Facts

Calories 243
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 73 mg
Sodium 162 mg
Total Carbohydrate 22 g
Dietary Fiber 1 g
Sugars 2.9 g
Added Sugars 0 g
Protein 28 g
 
This Simple Cooking with Heart recipe is a popular dish from India of roasted chicken seasoned with spices and yogurt.

Nutrition Facts

Tandoori Chicken with Brown Rice
CaloriesCalories
243 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
1g Per Serving
×
Calories 243
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 73 mg
Sodium 162 mg
Total Carbohydrate 22 g
Dietary Fiber 1 g
Sugars 2.9 g
Added Sugars 0 g
Protein 28 g

Ingredients

Servings  4  

  • 1 lb. boneless, skinless chicken breasts or tenderloins (all visible fat discarded)
  • 1/4 cup fresh lemon juice OR
  • 1/4 cup jarred lime juice
  • 1/2 cup plain, fat-free yogurt
  • 3 clove fresh garlic (minced) OR
  • 3 tsp. jarred, minced garlic
  • 1 tsp. ground cumin
  • 1/2 tsp. paprika
  • 1/2 tsp. turmeric
  • 1/2 tsp. ground ginger
  • 1/4 tsp. pepper
  • 1 cup instant brown rice

Directions

Tip: Click on step to mark as complete.

  1. Preheat oven to 400 degrees.
  2. Place chicken in a 9x9 baking dish and pierce chicken pieces with a fork all over.
  3. In a small bowl, whisk together lemon juice, yogurt, garlic, cumin, paprika, turmeric, ginger and pepper.
  4. Add mixture to chicken, turning to coat, let stand 20 minutes (or refrigerate overnight). Bake for 15 minutes, turn chicken and bake 15 minutes more.
  5. While chicken bakes prepare rice to package instructions.
  6. Serve chicken over rice.
 

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