A highly seasoned yogurt marinade tenderizes these chicken thighs. Baking them at an extremely high temperature simulates a tandoori clay oven, creating a deliciously caramelized surface.

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 2 hours 50 minutes

EASE OF PREPARATION: Easy

1 cup nonfat plain yogurt
1 small onion, minced
2 cloves garlic, minced
1 1/2 tablespoons lemon juice
1 teaspoon chopped fresh cilantro
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/2 teaspoon ground ginger
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground pepper
1/4 teaspoon ground cinnamon
Pinch of ground cloves
4 bone-in chicken thighs (about 1 1/2 pounds), skinned and trimmed of fat

1. Stir together yogurt, onion and garlic in a shallow glass dish. Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon and cloves. Add chicken and coat well. Cover and marinate in the refrigerator for at least 2 hours or overnight.
2. Preheat oven to 500°F. Coat a wire rack with cooking spray and set it over a foil-covered baking sheet. Place the chicken on the prepared rack.
3. Bake the chicken until browned and no trace of pink remains in the center, 25 to 30 minutes. Serve hot.

NUTRITION INFORMATION: Per serving: 227 calories; 10 g fat (3 g sat, 4 g mono); 87 mg cholesterol; 8 g carbohydrate; 27 g protein; 1 g fiber; 398 mg sodium.

Nutrition bonus: Selenium (24% daily value), Zinc (18% dv).

1/2 Carbohydrate Servings

Exchanges:
1/2 other carbohydrate

4 lean meat

MAKE AHEAD TIP: Marinate the chicken (Step 1) overnight.

This chicken was fantastic! My husband and I literally fought over the leftovers. I marinated overnight; the meat was moist and refreshingly delicious.

Renee, Chico, CA

We disagree! This smelled great while preparing but the final product was not good. I would not make it again.

, Calhoun, GA

Excellent! Just as good as at the Indian restaurant! Definitely a keeper.

Pepper, London, ON

I made this recipe and when it was done all I could taste was yogurt. I modified the recipe like this: double garlic, pepper, paprika; triple cumin, cinnamon, clove turmeric; quadruple cilantro and cumin. Added 1 tsp chili, 1/2 tsp curry powder. I didn't use onion, but the sauce became pretty wet when the meat cooked so it was probably for the best. Interesting side-note: the tumeric doesn't turn the sauce yellow right away, I came back to the sauce after a day and it had gone from a pink to a yellow.

A little weak, Seattle, WA