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Quick and Healthy Tandoori Chicken

Prep Time
30 min
Yields
4 servings

This yogurt and curry marinade produces moist, tender chicken that gets charred under broiler.

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ingredients

4
boneless skinless chicken breasts (about 1 1/2 lbs total)
2
cups plain low-fat yogurt
2
tbsp lemon juice
1
tbsp curry powder
2
tsp finely grated fresh ginger
1
clove garlic, finely grated
Kosher salt
2
tbsp chopped fresh cilantro
Rice and roasted cauliflower, for serving, optional
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directions

Step 1

Place the chicken breasts between two pieces of plastic wrap and pound them to just under 1/2 inch thick all over.

Step 2

Whisk together the yogurt, lemon juice, curry powder, ginger, garlic and 1 teaspoon salt in a medium bowl. Cut 5 shallow diagonal slits on both sides of each chicken breast. Add the breasts to the bowl with the yogurt mixture and toss to coat; let stand at room temperature for 15 minutes.

Step 3

Preheat the broiler and position a rack 4 inches from the heating element. Line a baking sheet or skillet with foil.

Step 4

Remove the chicken from the marinade and discard the marinade. Place the chicken on the baking sheet or in the skillet. Broil the chicken, flipping the chicken halfway through, until it is firm, charred in spots and has no visible pinkness inside, 10 to 12 minutes. Let cool for a few minutes. Sprinkle with the cilantro and serve with rice and roasted cauliflower or your favorite vegetable.

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