Entrees - Phase 1 - Tandoori Chicken

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01-08-2006, 05:08 PM
Tandoori Chicken

2 Tablespoons Tandoori spice mix*
1 medium onion chopped
2 medium garlic cloves, minced
1 cup plain ff yogurt
1 Tablespoon Fresh lime juice (or I've used bottled)
1 pound boneless, skinless chicken breasts

In large zip close plastic bag, combine spice mix, onion, garlic, yogurt and lime juice. Add chicken. Refrigerate 6-24 hours. (At this point it can be frozen).

Heat broiler or grill. Cover baking sheet with aluminum foil. Place chicken on sheet,(If using broiler), cover w/sauce. Broil 4" from element until cooked through about 15 minutes. I just put the chicken directly on the grill.

*If spice mix is not available substitute, 1 Tablespoon fresh minced ginger, 1 1/2 teaspoons coriander, 2 teaspoons cumin, 1 teaspoon paprika, 1 teaspoon salt and 1/2 teaspoon pumpkin pie spice.

This is excellent - got off WW site about 4 years ago.

01-09-2006, 08:40 AM
I love Indian food! And it is a great cuisine for SBD.

Here's somethng to serve along with the chicken. Indian food is often served with accompanying chutneys or sauces. This creamy yogurt dip can be eaten with the chicken on phase 1 and on phase 2 it can also be eaten with Roti (whole wheat version of nan)


2 teaspoons vegetable oil
1 1/2 teaspoons fresh ginger root -- minced
1/2 teaspoon ground cumin
2 plum tomatoes -- seeded and chopped
1 cup cucumbers -- peeled & diced
4 scallions -- thinly sliced
1 clove garlic -- minced
1 1/2 cups yogurt
1 dash Tabasco sauce -- optional
salt -- to taste
1/4 cup Cilantro -- chopped

Chop the tomatoes into 1-inch dice. Chop the scallions diagonally including three inches of green. Place the oil, ginger, and cumin in a small skillet. Cook over low heat for one minute, stirring constantly. Scrape mixture in to a mixing bowl with a rubber spatula. Add the tomatoes, cucumber, scallions, and garlic. Stir well to combine. And the remaining ingredients and fold gently to combine. Adjust the seasonings. Cover and refrigerate for at least one hour but no longer than three. Stir well before serving.