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Tandoori Chicken (Weight Watchers)
Prep Time
6 hrs
Cook Time
15 mins
Total Time
6 hrs 15 mins
 

Tandoori chicken is a Wt. Watchers recipe for this classic Indian dish. It's low-fat, full of spices and unique flavors, and very easy to prepare.

Category: Entree
Cuisine: Indian
Keyword: tandoori chicken
Servings: 4 servings (using breasts)
Calories Per Serving: 175 kcal
Author: JB @ The Grateful Girl Cooks!
Ingredients
  • 2 Tablespoons tandoori spice mix (* see Notes section for substitute spices)
  • 1 medium brown onion , finely chopped
  • 2 cloves garlic , minced
  • 1 cup plain , fat free yogurt
  • 1 Tablespoon fresh lime juice
  • 1 pound boneless skinless chicken breasts (4 four ounce breasts) (I used 6 boneless skinless thighs)
US Customary - Metric
Instructions
  1. Mix the spices, onion, garlic, yogurt and lime juice together until well combined.
  2. Place yogurt mixture in a large re-sealable plastic bag, and add chicken pieces. Seal bag. Mash bag together with your fingers until all chicken pieces are coated with yogurt mixture. Refrigerate 6-8 hours (or overnight) for full flavor.
  3. When ready to cook, preheat oven broiler. Spray a wire rack with non-stick spray. Place rack on top of baking sheet or baking pan (to catch drips while baking). Place chicken on rack on middle rack in broiler (about 4-5 inches from broiler element). Broil abut 15 minutes, or until chicken is completely cooked through (to internal temp. of 165 degrees).
  4. Remove from broiler, and serve with rice and veggies.
Recipe Notes

NOTE: Caloric calculation is based on using 4 (4 ounce) boneless, skinless chicken breasts (if using thighs, the caloric count will be higher)
TIP:If you need a substitute for the tandoori spices, you can mix together and substitute the following:
1 Tablespoon fresh minced ginger +1 1/2 teaspoons coriander +2 teaspoons cumin
+1 teaspoon paprika + 1 teaspoon salt +1/2 teaspoon pumpkin pie spice

Nutrition Facts
Tandoori Chicken (Weight Watchers)
Amount Per Serving (1 piece)
Calories 175 Calories from Fat 27
% Daily Value*
Fat 3g5%
Cholesterol 75mg25%
Sodium 151mg7%
Potassium 544mg16%
Carbohydrates 5g2%
Sugar 2g2%
Protein 29g58%
Vitamin A 35IU1%
Vitamin C 5mg6%
Calcium 70mg7%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.