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Title:   Tandoori Chicken Legs with Raita

Nutrition facts

Serving Size 1/4 recipe
Amount per serving
Calories 309 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 11g 17%
  Saturated Fat 0g 0%
Cholesterol 105mg 35%
Sodium 522mg 22%
Total Carbohydrates 14g 5%
  Dietary Fiber 1g
Protein 36g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Serves 4 to 6
1cup plain nonfat yogurt
Juice of 1/2 lemon
1tablespoon freshly grated ginger
1tablespoon minced garlic (3 to 4 cloves)(3 to 4 cloves)
1/4cup grated onion (1 small onion)(1 small onion)
1tablespoon paprika
1teaspoon ground cinnamon
1teaspoon ground cumin
1/2teaspoon salt
1/4teaspoon freshly ground black pepper
1/4teaspoon ground cardamom
1/4teaspoon ground coriander
1/4teaspoon ground cloves
6chicken legs (drumstick and thigh), skin and excess fat removed (about 3 1/2 pounds)
4small red onions, cut into 1/4-inch rounds
Cilantro sprigs, for garnish
1lemon, cut into wedges
 1.   Place yogurt, lemon juice, ginger, garlic, onion, paprika, cinnamon, cumin, salt, pepper, cardamom, coriander, and cloves in a large bowl; combine. Add chicken, and coat with marinade. Cover with plastic wrap; chill 6 hours or overnight.
 2.   Preheat oven to 500°. Place onions on a large pan; top with marinated chicken. Roast about 40 minutes, until chicken is dark red, slightly charred, and juices run clear when meat is pierced. Garnish with cilantro; serve with lemon wedges and raita.
  Per serving: 309 calories, 11 g fat, 105 mg cholesterol, 14 g carbohydrate, 522 mg sodium, 36 g protein, 1 g dietary fiber.

WW Points: 7
Cal: 309 ; Fat: 11 ; Fiber: 1

last edit by blozzom, 9/24/2006 2:51:28 PM

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healthy snack   High Protein   Indian Food   Meals, Entrees, and Sidedishes   Poultry Products   RECIPES  

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