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
243 Per ServingProtein
28g Per ServingFiber
1g Per ServingCost Per Serving
$2.38Nutrition 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.