April 11 - Tandoori Chicken Breasts
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 14 |
| Glycemic Load | 1 |
| Calories | 290 |
| Protein | 31 |
| Animal Protein | 31 |
| Vegetable Protein | 0 |
| Carbohydrates | 4 grams |
| Dietary Fiber | 0 |
| Net Carbohydrate | 4 grams |
| Fat | 11 grams |
| Saturated Fat | 2 1/2 grams |
| Cholesterol | 94 mg |
| Sodium | 210 mg |
| Exchanges | 4 very lean meat, 1 fat, 1/3 skim milk |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Tandoori Chicken Breasts
Prep Time: 5 minutes plus 30 minutes refrigeration
Cook Time: 10 minutes
Serves: 2
Serving Size: 4 ounces chicken
Ingredients
- 1/2 cup nonfat plain yogurt
- 1 tsp. fresh lemon juice
- t tsp. curry powder
- 3/4 tsp paprika
- 1/2 tsp. ground cumin
- 1/8 tsp. salt
- 1/4 tsp. ground ginger
- 1/8 tsp. cround cinnamon
- 1/8 tsp. cayenne
- 2 (4-oz.) boneless, skinless chicken breast halves
- vegetable oil cooking spray
In shallow glass or ceramic dish, combine yogurt, lemon juice, and oil. Blend well. Add curry powder, paprika, cumin, salt, ginger, cinnamon, and cayenne. Blend well. Add chicken, turning to coat. Cover and refrigerate 30 to 60 minutes. Preheat the broiler. Line a 15x10x1-inch baking dish with foil. Spray the foil with cooking spray. Remove chicken from marinade and discard marinade. Place chicken in foil-lined pan. Broil 4 to 6 inches from heat for 8 to 10 minutes or until chicken is cooked through and no longer pink and it's juices run clear, turning once.
Palate Preview
The exotic taste of Indian cooking in baked chicken. The meat is tender and spicy-just right for picnics, parties, and every day dinners.
