Name: Tandoori Chicken
Yield: 6 servings
Cuisine: Indian
Ingredients: 3 lbs bone-in or boneless skinless chicken thighs (trimmed of excess fat); 5.3 oz container fat-free Greek yogurt (5.3 oz, heaping 1/2 cup); 2 Tbsp vegetable oil or olive oil (plus more for grilling); 2 Tbsp fresh lemon juice; 2 Tbsp minced fresh garlic; 2 Tbsp peeled and minced fresh ginger; 1 Tbsp paprika (not smoked!); 2 tsp ground cumin; 2 tsp ground coriander; 1/2 tsp turmeric; 1/2 tsp ground cinnamon; 1/4 tsp cayenne pepper (add more or less to taste); 1/4 tsp cardamon (optional); Salt and freshly ground black pepper; Fresh cilantro (for garish)

Tandoori Chicken

Course

Main Dish

Cuisine

Indian

Servings

servings

Ingredients

3 lbs bone-in or boneless skinless chicken thighs trimmed of excess fat
5.3 oz container fat-free Greek yogurt 5.3 oz, heaping 1/2 cup
2 Tbsp vegetable oil or olive oil plus more for grilling
2 Tbsp fresh lemon juice
2 Tbsp minced fresh garlic
2 Tbsp peeled and minced fresh ginger
1 Tbsp paprika not smoked!
2 tsp ground cumin
2 tsp ground coriander
1/2 tsp turmeric
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper add more or less to taste
1/4 tsp cardamon optional
Salt and freshly ground black pepper
Fresh cilantro for garish

Course

Main Dish

Cuisine

Indian

Servings

servings

Ingredients

3 lbs bone-in or boneless skinless chicken thighs trimmed of excess fat
5.3 oz container fat-free Greek yogurt 5.3 oz, heaping 1/2 cup
2 Tbsp vegetable oil or olive oil plus more for grilling
2 Tbsp fresh lemon juice
2 Tbsp minced fresh garlic
2 Tbsp peeled and minced fresh ginger
1 Tbsp paprika not smoked!
2 tsp ground cumin
2 tsp ground coriander
1/2 tsp turmeric
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper add more or less to taste
1/4 tsp cardamon optional
Salt and freshly ground black pepper
Fresh cilantro for garish

Instructions

To a medium skillet add paprika, cumin, coriander, turmeric, cinnamon, cayenne pepper and cardamom.
Cook over medium heat until slightly toasted and fragrant, stirring frequently, about 1 - 2 minutes. (In a rush this step can be skipped, it just adds a little more flavor).
In a large mixing bowl whisk together Greek yogurt, oil, lemon juice, garlic, ginger, spices from skillet, and season with salt and pepper (I use 1 1/2 tsp salt and 1 tsp pepper).
Add chicken thighs and toss well in mixture to coat evenly.
Cover bowl and transfer to refrigerator and let marinate at least 3 hours and up to 10 hours.
Preheat a grill over medium-high heat to about 425 degrees.
Clean grill grates and brush with oil.
Grill chicken about 10 - 12 minutes per side for bone-in thighs (5 - 7 minutes per side for boneless thighs), while basting once lightly with oil if desired to reduce exterior drying, until chicken registers 165 on an instant read thermometer in center near bone.
Let rest a few minutes off heat, serve warm with cilantro.

Recipe Notes

Recipe source: inspired by Serious Eats and Emeril Lagasse

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Nutrition Facts

Tandoori Chicken

Amount Per Serving

Calories 548 Calories from Fat 261

% Daily Value*

Total Fat 29g 45%

Saturated Fat 8g 40%

Polyunsaturated Fat 6g

Monounsaturated Fat 13g

Cholesterol 214mg 71%

Sodium 941mg 39%

Potassium 687mg 20%

Total Carbohydrates 7g 2%

Dietary Fiber 2g 8%

Sugars 1g

Protein 62g 124%

Vitamin A 31%

Vitamin C 14%

Calcium 10%

Iron 21%

* Percent Daily Values are based on a 2000 calorie diet.

Waldorf Salad with Yogurt Dressing

Course

Side Dish

Cuisine

American

Prep Time

20 minutes

Servings

people

Ingredients

1/4 C fat free plain yogurt
1 Tbsp fresh lemon juice Or orange juice
1/2 tsp coarse salt
1/4 tsp ground pepper
1 apple cored and cut into 1/2-inch pieces, about 2 cups
1 celery thinly sliced crosswise, about 1/2 cup
1/2 C halved red seedless grapes
4 Boston lettuce leaves
1/2 C Cashews

Course

Side Dish

Cuisine

American

Prep Time

20 minutes

Servings

people

Ingredients

1/4 C fat free plain yogurt
1 Tbsp fresh lemon juice Or orange juice
1/2 tsp coarse salt
1/4 tsp ground pepper
1 apple cored and cut into 1/2-inch pieces, about 2 cups
1 celery thinly sliced crosswise, about 1/2 cup
1/2 C halved red seedless grapes
4 Boston lettuce leaves
1/2 C Cashews

Instructions

1. In a medium bowl, whisk together yogurt and lemon juice; season with coarse salt and ground pepper.
2. Add apple, celery, red seedless grapes, and toasted walnuts; toss to coat with dressing. Cover; refrigerate until ready to serve, up to overnight.
3. Divide salad in quarter; serve each portion on 2 Boston lettuce leaves.
1 serving is approximately 102g.

Recipe Notes

http://www.marthastewart.com/336385/waldorf-salad-with-yogurt-dressing

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Nutrition Facts

Waldorf Salad with Yogurt Dressing

Amount Per Serving

Calories 213 Calories from Fat 144

% Daily Value*

Total Fat 16g 25%

Saturated Fat 3g 15%

Polyunsaturated Fat 0.01g

Monounsaturated Fat 0.002g

Sodium 127mg 5%

Potassium 69mg 2%

Total Carbohydrates 20g 7%

Dietary Fiber 2g 8%

Sugars 9g

Protein 6g 12%

Vitamin A 2%

Vitamin C 11%

Calcium 5%

Iron 11%

* Percent Daily Values are based on a 2000 calorie diet.