Tuesday, January 25, 2011

Recipe: Tandoori Chicken

This is possibly one of the best recipes for the Dukan diet.  The best way to do this is to get a huge chicken thigh pack from Costco and then trim all the fat.  Usually I get enough chicken for a couple days and this is a great way to power through the protein part of your diet:
The recipe is here:

I put in my changes to hit below

2 1/2 lb chicken pieces, skinnless (legs, br; easts, or both) 
1 teaspoon salt 
1 large lemon 
1 3/4 cup plain yogurt (i use non fat) Fague Yogurt 0 fat
1/2 medium onion, peeled and quartered 
1 clove garlic, peeled 
3/4 inch cube fresh ginger, peeled and; quartered 
1/2 fresh hot green chili, roughly slic; ed 
2 teaspoon garam masala (see below) 
2 tablespoon yellow liquid food coloring 
1 tablespoon red food coloring (see note) (up to; 1-1/2) 
1 lime wedges 
1 tablespoon cardamom seeds, ground 
2 inch stick of cinnamon, ground 
1 teaspoon black cumin seeds, ground (i use re; gular cumin) 
1 teaspoon cloves, ground 
1 teaspoon black peppercorns, ground 
1/4 avg-sized nutmeg, ground 
Directions: How to Cook Tandoori Chicken (It's Red!)

This recipe is for Tandoori-style chicken without using a tandoor. It comes from "Madhur Jaffrey's Indian Cooking."

cut each leg into two pieces and each breast into four (I usually skip this step... too squeamish). Cut two slits on each side of each part of the legs. The slits should never start at an edge, and they should be deep enough to reach the bone. Cut similar slits in the meaty side of the breast pieces.

spread the chicken pieces out on one or two large platters. Sprinkle half the salt and squeeze the juice frim 3/4 of a lemon over them.. Lightly rub the salt and lemon juice into the slits. Turn the chicken over and to the same the same on the other side with the remaining salt and lemon juice. Set aside for 20 minutes.

Combine the yogurt, onion, garlic, chili and garam masala in the container of an electric blender or food prrocessor. Blend until you have a smooth paste. Empty the paste into a strainer set over a large ceramic or stainless steel bowl. Push the paste through.

Brush the chicken pieces on both sides with the food coloring and then put them, with any remaining food coloring, into the bowl with the marinade (the paste). Mix well, making sure the marinade goes into the slits in the chicken. Cover and refrigerate for 6 - 24 hours. The longer the better.

Preheat the oven to its maximum temperature. Take the pieces out of the marinade, shaking off as much of the marinade as possible. Arrange them in a shallow baking tray in a single layer. Bake for 20-25 minutes or until just done. Test the chicken with a fork just to be sure. Serve with lime wedges.

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