Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   2      pounds        chicken pieces
     3/4  small         onion
     1/3  cup           tomato sauce
     1/3  cup           nonfat plain yogurt
     3/4  teaspoon      fresh ginger -- chopped
   2                    garlic cloves
   1 1/4  teaspoons     coriander
     1/4  teaspoon      cayenne pepper -- optional
   1 1/4                whole         cloves
     3/4  teaspoon      cumin seeds
   2 3/4                cardamom pods
     3/4  teaspoon      salt
     3/4  teaspoon      garam masala
     1/8  teaspoon      red food coloring

Preparation:

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 400øF. 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. NOTES : Prep: 15 min, Marinate: 4:00, Cook: 45 min.

Nutritional Information:

calories 294, fat 7.2g, 23% calories from fat, cholesterol 159mg, protein 50.2g, carbohydrates 4.5g, fiber 0.6g, sodium 595mg.