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
Calories
Protein
Fiber
Cost 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 |
Ingredients
-
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
-
Preheat oven to 400 degrees. -
Place chicken in a 9x9 baking dish and pierce chicken pieces with a fork all over. -
In a small bowl, whisk together lemon juice, yogurt, garlic, cumin, paprika, turmeric, ginger and pepper. -
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. -
While chicken bakes prepare rice to package instructions. -
Serve chicken over rice.