Tangy Chicken in a Yogurt Sauce and Tuna/Salmon Salad

I made a version of Tandoori Chicken(India) today, and it was delicious. I highly recommend this recipe if you like tangy lemony low cal chicken. It does need to be marinated overnight.

Here are the original ingredients from Allrecipes, but I changed it up a bit:

• 1 (2 to 3 pound) chicken, skinned and quartered
• 1 teaspoon salt
• 4 teaspoons ground allspice
• 2 tablespoons plain yogurt
• 2 tablespoons lemon juice
• 2 tablespoons vegetable oil
• 2 tablespoons distilled white vinegar

I used a few pieces of boneless skinless ice glazed chicken in a bag from Food Lion. Walmart carries this as well. It's relatively inexpensive to buy boneless skinless chicken this way.

I also added much more of all the ingredients, enough to cover the chicken. Instead of measuring spoons, I went as far as using 1/2-1 cup of everything except the spices and lemon juice. I used a large splash of lemon juice and changed up the spices.

For spices I used two TBs of garlic, lots of dill, salt and pepper, ginger, and a little parsley. The allspice is very strong, so I stayed away from this. I may have added a dash of cardamon, can't remember, but this is a common spice used with Indian dishes. Another option is to add Garam masala which "can include BLACK PEPPER, CINNAMON, CLOVES, CORIANDER, CUMIN, CARDAMOM, DRIED CHILES, FENNEL, MACE, NUTMEG and other spices. Garam masala may be purchased in Indian market."

I cooked uncovered for about 1.5 hours at 350 degrees, until the middle of the chicken was white. The results were a moist chicken, and there was room enough for me to wedge some small new potatoes in the marinating pan which was my cook pan.

There was lots of extra sauce left, so I removed the chicken and potatoes, and added a can each of salmon and tuna to the casserole dish. This was mixed well with more dill, and cooked in the oven for about one hour at 300 degrees until the sauce cooked down and it looked like tuna salad. I had this for lunch today on a pile of dark greens with some homemade Italian dressing. It was so good!

Big taste, few calories. This is the way to go if you want a cream sauce without the calories and fat.

Next week, Biriyani (Pakistan), or a version thereof...I seem to change recipes a lot to suit our tastes.