Healthy & Beautiful, Recipe Box

Recipe Box: Dukan Diet – Tandoori Chicken

The Dukan Diet Tandoori Chicken recipe, comes directly from the Dukan Diet book.  It’s meant for those on the Attack Phase, but can be used during any phase!

Serves: 6

Preparation Time: 15 minutes, plus overnight marinating

Cooking time: 25 minutes

Ingredients:

  • 3 cloves of garlic
  • 1-inch piece of fresh ginger
  • 2 fresh green chili peppers
  • 1 1/2 c. fat-free plain yogurt
  • 2 tbsp. tandoori masala spice mix
  • Juice from 1 lemon
  • 6 skinless boneless chicken breasts

Directions:

  1. Crush the garlic, ginger, and chili peppers completely
  2. Mix the garlic mixture with the yogurt, spice mix, lemon juice, salt and pepper, until thoroughly combined and smooth.
  3. Score the chicken breasts and coat them with the yogurt mixture, cover, then place in the refrigerator to marinate overnight.
  4. The next day, remove the chicken from the marinade and discard the remaining marinade.  Place the breasts in an ovenproof dish in a single layer.
  5. Bake the breasts in a preheated 400-degree oven for 20 minutes, or until a thermometer inserted into the thickest part of the chicken registers 170-degrees.  Turn the oven up to broil and brown the chicken for an additional 5 minutes before serving.
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