You are here

Tandoori Chicken Thighs

Tandoori Chicken Thighs

Nutrition Facts
  • cal. (kcal) 451
  • Makes: 4 servings
  • Prep: 15 mins
  • Bake: 40 mins at 400°F
  • Cook: 20 mins
  • 0
  • 1
  • 2
  • 3
  • 4
by 8 people

Ingredients

Chicken
  • 1 tablespoon chopped gingerroot
  • 1 tablespoon lemon juice
  • 1 teaspoon curry powder
  • 2 cloves garlic, chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper
  • 4 large bone-in chicken thighs (about 1 1/2 pounds), skin removed
Lentils
  • 1 tablespoon olive oil
  • 1 medium onion, peeled and chopped
  • 3 cloves garlic, chopped
  • 1 cup yellow lentils
  • 1 tablespoon chopped gingerroot
  • 1 teaspoon curry powder
  • 1/2 teaspoon salt
  • 1 pound red Swiss chard, cut into 1-inch slices, tough stems removed

Directions

  1. Heat oven to 400 degrees F.
Chicken
  1. In a small bowl, stir together ginger, lemon juice, curry, garlic, salt, cinnamon and cayenne. Place chicken in a baking dish, flesh-side up; rub ginger-curry mixture over top of each piece. Bake at 400 degrees F for 40 minutes or until internal temperature registers 170 degrees F on an instant-read thermometer.
Lentils
  1. Meanwhile, make Lentils. In a large pot, heat oil over medium-high heat. Add onion and garlic and cook 5 minutes, stirring occasionally. Stir in 2 cups water, lentils, ginger, curry and salt. Simmer, covered, over medium heat 10 minutes, stirring occasionally. Stir in chard and simmer 5 minutes.
  1. Serve chicken with lentils, and Easy Chutney and Mint Raita (see recipes, below), if desired.

Easy Chutney

Ingredients

  • 2 teaspoons oil
  • 1/2 cup red onion, chopped
  • 1/2 cup green pepper, chopped
  • 1 teaspoon hot curry powder
  • 1/4 cup peach preserves
  • 2 tablespoons cider vinegar
  • 1/4 teaspoon salt
  • 2 ripe mangoes

Directions

  1. Heat 2 teaspoons oil in a medium-size saucepan; add red onion and green pepper and cook 5 minutes. Stir in hot curry powder, peach preserves, cider vinegar, salt and ripe mangoes. Cook, covered, 5 minutes. Cool.

Mint Raita

Ingredients

  • 1/2 cup reduced-fat plain yogurt
  • 1/2 cucumber, peeled, seeded and chopped
  • 2 tablespoons mint, chopped
  • a squeeze lemon juice
  • a pinch salt

Directions

  1. Combine yogurt, cucumber, mint, lemon juice, and pinch of salt. Refrigerate.

Nutrition Information for Tandoori Chicken Thighs

Servings Per Recipe: 4
PER SERVING: 451 cal., 13 g total fat (3 g sat. fat), 166 mg chol., 747 mg sodium, 39 g carb. (14 g fiber), 48 g pro.

Love it? Share now!

Comments

Loading comments...