Tuesday, September 6, 2011

80(ish)--- Tandoori Grilled Chicken

I typically tell my patients to avoid bone-in cuts of meat. These cuts contain additional fat, due to the higher fat content of the dark meat that they contain. Everything in moderation, right? As my duty, here is a comparison:

3 oz roasted meat from a drumstick, no skin= 182 calories, 9.4 g fat

3 oz roasted meat from a boneless, skinless chicken breast= 140 calories, 3.5 g fat

I like a hand-held piece of meat every now and then. And the nutrient breakdown still fits into the 80! These are a terrific addition to an Indian summer barbecue!

Tandoori Grilled Chicken
Serves 4

8- 4 oz chicken drumsticks, skin and excess fat removed
1 cup nonfat plain yogurt
2 Tbsp fresh ginger, grated
2 cloves garlic, pressed and finely minced
2 Tbsp finely grated red onion
3 Tbsp lemon juice
2 tsp dry mustard
1 Tbsp garam masala
1/2 tsp salt
1/2 tsp cayenne pepper

In a large bowl, combine the yogurt with the ginger, onion, garlic, lemon juice, dry mustard, garam masala, salt, and cayenne pepper. Use a small, sharp knife, make shallow 1-inch slashes in the chicken. Add the chicken to the marinade and turn to coat. Cover and refrigerate for 4 hours.

Preheat grill. Remove the chicken from the marinade, leaving a thin layer of marinade on legs. Grill the chicken over medium heat, turning occasionally until browned and cooked through, 20-30 minutes.

Nutrition Info per 2 drumsticks: 247 calories, 8 g fat, 43 g protein, 4 g carbohydrates

Recipe adapted from Food & Wine

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