• 2 lbs. chicken pieces
• 3/4 small onion
• 1/3 cup tomato sauce
• 1/3 cup nonfat plain yogurt
• 3/4 tsp. fresh ginger, chopped
• 2 cloves garlic
• 1-1/4 tsp. coriander
• 1/4 tsp. cayenne pepper, optional
• 1-1/4 whole cloves
• 3/4 tsp. cumin seeds
• 2-3/4 cardamom pods
• 3/4 tsp. salt
• 3/4 tsp. garam masala, or other curry powder
• 1/8 tsp. red food coloring

Remove the skin and all visible fat from the chicken pieces. (I often have the butcher skin the chicken.) Cut 2-3 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Place in a casserole dish and set aside. Cut onion into 4-5 pieces. In a blender jar put onion, tomato sauce, yogurt, ginger, garlic cloves, coriander, cayenne pepper, cloves, cumin seeds, cardamom pods, salt, garam masala and red food coloring. Blend to a smooth paste. Pour the tandoori paste on the chicken and turn pieces to thoroughly coat with spices. Cover with a lid or plastic wrap and marinate in the refrigerator 4-24 hours.

Preheat oven to 400°F. Remove chicken pieces from the marinade, saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes. Turn pieces over and brush with remaining marinade. Bake for 10-15 minutes until chicken is tender. Turn oven to broil. Turn pieces over once again and broil for 5 minutes to get a nice red color. Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.

Per serving: calories 283, fat 3.2g, 11% calories from fat, cholesterol 132mg, protein 54.5g, carbohydrates 6.5g, fiber 1.0g, sugar 3.8g, sodium 402mg, diet points 6.2.

Dietary Exchanges: Milk: 0.1, Vegetable: 0.6, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 6.8

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The recommended wine is: Chardonnay.