Tandoori Chicken Thighs with Yogurt Sauce

Garam Masala is the aromatic Indian spice mix typically made of cumin, coriander, cardamom, cinnamon, cloves, nutmeg and black pepper.  You can find Garam Masala in the ethnic aisle of your grocery store (or try making your own!).

(modification of recipe originally from Cooking Light)

Serves 8

SPICE MIX:

• Cooking Spray
• 2 teaspoons canola oil
• 4 teaspoons sweet paprika
• 2 teaspoons ground cumin (DIVIDED)
• 2 teaspoons ground coriander (DIVIDED)
• 2 teaspoons Garam Masala
• 1 teaspoon ground turmeric
• 1 teaspoon ground red/cayenne pepper

MARINADE:

• 2 cups coarsely chopped onion
• ½ cup coarsely chopped peeled fresh ginger
• 2 teaspoons finely chopped jalapeno (or serrano) pepper
• 8 garlic cloves, crushed

YOGURT SAUCE:

• 2 ½ cups plain 0% fat Greek yogurt (DIVIDED)
• ¼ cup fresh lemon juice (DIVIDED)
• 2 teaspoons kosher salt (DIVIDED)

• 16 skinless boneless chicken thighs (about 3 pounds)

SPICE MIX:  Heat oil in a small non-stick skillet over medium-high heat.  Add paprika, 1 ½ teaspoons cumin, 1 ½ teaspoons coriander, Garam Masala, turmeric and red pepper to pan.  Cook 2 minutes or until fragrant, stirring constantly.  Remove from pan and cool.

MARINADE:  Place onion, ginger, jalapeno and garlic in a food processor; process until smooth.  Add cooled spice mixture, ½ cup yogurt, 2 tablespoons lemon juice, and 1 ¾ teaspoons salt to onion mixture; process until smooth.  Transfer mixture to a large heavy-duty zip-top plastic bag.  Cut 3 shallow slits in each chicken thigh (to allow marinade to further penetrate).  Add chicken to bag, and seal.  Toss chicken in bag to coat all pieces.  Marinate in refrigerator for 8 hours or overnight, turning occasionally.

YOGURT SAUCE:  Combine remaining 2 cups yogurt, 2 tablespoons juice, ½ teaspoon cumin, ½ teaspoon coriander and ¼ teaspoon salt in a mixing bowl, stirring well.  Cover mixture and refrigerate.

GRILLING:  Prepare grill to medium heat.  Remove chicken from bag; discard marinade.  Place chicken on grill rack coated with cooking spray.  Grill 7 to 8 minutes on each side or until done.  Serve with chilled yogurt mixture.

Nutritional Info/Serving:  Calories 273, Fat 7 g, Protein 44 g, Carbs 8 g

21 Day Fix Container Equivalents/Serving:  1.5 Red