Sent in by Rob aka: Chef Robear
2 lbs. chicken pieces
3/4 small onion
1/3 cup tomato sauce
1/3 cup nonfat plain yogurt
3/4 tsp. fresh ginger, chopped
2 garlic cloves
1-1/4 tsp. coriander
1/4 tsp. cayenne pepper(optional)
1-1/4 whole cloves
3/4 tsp. cumin seeds
2-3/4 cardamom pods
3/4 tsp. salt
3/4 tsp. garam masala
1/8 tsp. red food coloring
Remove the skin and all visible fat from the chicken pieces. (I often have the butcher skin the chicken.)
Cut 2-3 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Place in a casserole dish and set aside.
Cut onion into 4-5 pieces.
In a blender jar put onion, tomato sauce, yogurt, ginger, garlic cloves, coriander, cayenne pepper, cloves, cumin seeds, cardamom pods, salt, garam masala and red food coloring. Blend to a smooth paste.
Pour the tandoori paste on the chicken and turn pieces to thoroughly coat with spices.
Cover with a lid or plastic wrap and marinate in the refrigerator 4-24 hours.
Preheat oven to 400°F.
Remove chicken pieces from the marinade, saving marinade.
Arrange pieces in a broiler pan.
Bake uncovered in the middle of the oven for 30 minutes.
Turn pieces over and brush with remaining marinade.
Bake for 10-15 minutes until chicken is tender.
Turn oven to broil.
Turn pieces over once again and broil for 5 minutes to get a nice red color.
Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.
Per serving: calories 283, fat 3.2g, 11% calories from fat, cholesterol 132mg, protein 54.5g, carbohydrates 6.5g, fiber 1.0g, sugar 3.8g, sodium 725mg, diet points 6.2.