Tandoori Chicken Thighs

Tandoori Chicken Thighs
Servings: 4 Prep 15 mins Bake 400°F 40 mins Cook 20 mins

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

Make It

1. Heat oven to 400 degrees F.

Chicken

2. 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

3. 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.

4. Serve chicken with lentils, and Easy Chutney and Mint Raita (see recipes, below), if desired.

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

Make It

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

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

Make It

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.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 451, Fat, total (g): 13, chol. (mg): 166, sat. fat (g): 3, carb. (g): 39, fiber (g): 14, pro. (g): 48, sodium (mg): 747, Percent Daily Values are based on a 2,000 calorie diet.