Tandoori Chicken with Brown Rice

Updated:Apr 18,2014

 

Tandoori Chicken with Brown Rice

Tandoori Chicken with Brown Rice

Description

Indian

4 servings

About $2.38 per serving

1 pound chicken breasts or tenderloins, skin and visible fat removed
¼ cup lemon juice (fresh or from the jar)
½ cup plain fat-free yogurt
3 teaspoons garlic minced from the jar or 3 cloves minced
1 teaspoon ground cumin
½ teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground ginger
¼ teaspoon pepper
1 cup instant brown rice
 
  1. Preheat oven to 400 degrees.
  2. Place chicken in a 9x9 baking dish and pierce chicken pieces with a fork all over.
  3. In a small bowl, whisk together lemon juice, yogurt, garlic, cumin, paprika, turmeric, ginger and pepper.
  4. Add mixture to chicken, turning to coat, let stand 20 minutes (or refrigerate overnight). Bake for 15 minutes, turn chicken and bake 15 minutes more.
  5. While chicken bakes prepare rice to package instructions.
  6. Serve chicken over rice.
 
Per serving: 
Calories243
Total Fat4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat1.0 g
Monounsaturated Fat1.0 g
Cholesterol73 mg
Sodium162 mg
Carbohydrates22 g
Fiber1 g
Sugars0 g
Protein28 g
Potassium569 mg
Calcium78 mg


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Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

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