Yum Peaceful Cooking: Tandori-Spiced Chicken

Sunday, October 21, 2012

Tandori-Spiced Chicken

Before I get carried away with tonight's dinner, I just realized that I never told you all who won the Muy Bueno Cookbook from my contest. I have no real good excuse as to why it's taken me so long. But I did inform the person who one...and she did receive it.

Let's give a nice big round of applause to Tango from Tangos Treasures

WOO HOO!!!!!!!!!
I hope you enjoy the cookbook as much as I am :)

A while back (a long while back) I use to post Salubrious Sunday recipes. They were basically health conscious recipes that I posted on Sundays. Not sure why I stopped but according to my Facebook followers, there's quite a desire for healthy recipes.

Which really isn't my forte.

I am a lover of carbs, sugars, dairy (cheese, creams and eggs) and...alcohol. As you can imagine, healthy recipes can be quite challenging for me. Not that I don't have a lot of recipes to choose from. I just have a hard time finding one that satisfies me. I need recipes that don't leave me craving for fat and carbs.

Are there any of you out there who would like to assist me in finding recipes that qualify for Salubrious Sunday dishes? If so, shoot me an email: peacefulcooking @ gmail dot com 

I think it would be rather fun to see what healthy recipes you all are cooking and do a 
weekly roundup of healthy dishes on Sundays. 

Well, here I am with a very delicious and satisfying Weight Watchers recipe that I'd like to share with you. It's very easy....and absolutely wonderful. (it doesn't take much to amaze me haha).

Tandori-Spiced Chicken
Serves 4
Printable Version

1/2 cup plain fat-free yogurt (I used plain, fat-free Greek yogurt)
1 TB minced ginger, fresh
2 cloves garlic, minced
1 TB paprika
2 tsp turmeric
1 tsp curry powder
1/4 tsp cinnamon
4 - 6 skinless boneless chicken thighs
1/2 tsp salt
1/4 tsp pepper
2 - 3 cups hot, cooked basmati rice

Here's a little tip for you. Store your fresh ginger in the freezer. When you're ready to use it, not only does it defrost quickly if needed, but a micro-plainer is perfect for "mincing" ginger. The skin is easily removed with a knife and poof....within seconds you have a mound of snowflake soft ginger

(pssst.....it also works great with garlic cloves!)

In a zip-lock bag, combine the yogurt, ginger, garlic, paprika, turmeric, curry and cinnamon. Squish it around to mix. Add the chicken. Place in the fridge for at least 4 hours...or overnight.

When you're ready to cook dinner:

Preheat the oven to 450' F. Line a baking dish with foil. Place a rack on the foil. Spray the rack with canola cooking spray.

Remove the chicken for the yogurt marinade (toss the marinade in the trash). Place chicken on the prepared rack and season with salt and pepper.

Bake for about 25 minutes, or until the chicken is cooked through.

Serve with 1/2 cup of rice. I also roasted some green beans that had been tossed in a little olive oil, garlic powder and paprika. The green beans went in the oven with the chicken on a separate tray.

Tonight's Salubrious Sunday was wonderful. The chicken was tender and juicy and bursting with flavor. I just love basmati rice. If you're not a curry fan, maybe try substituting Garam Masala.  I don't have the nutritional breakdown for the green beans but here it is for the Tandori-Spiced Chicken and Rice....

Each serving consists of 1 chicken thigh and 1/2 cup of rice (green bean nutritional value not included):

298 Cal
9 g total fat (2 g sat fat, 0 g trans fat)
75 mg chol
269 mg sod
33 g total carb
1 g total sugar
1 g fig
23 g prot
35 g calc
Weight Watchers PointsPlus value: 8


  1. I love your blog! You should post some of your stuff on FlauntMyFood.com

    A friend told me about it and that's where I go to check out cool foods. I guess food bloggers post there, its pretty sweet. Anywho, love your site!

  2. Oh my looks great!!! I have read the cookbook & haven't decided what to make first?? I did have my first ever tamale on Saturday morning!! Yummmmm!! Thank you so much!!!

  3. This looks wonderful - I'm both a tandoori fan and healthy recipe fan so this is right up my alley :)


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