Diabetic Barbecued Chicken

Barbecued Chicken

3 lbs. chicken pieces 1 small onion 1/2 cup tomato sauce 1/2 cup nonfat plain yogurt 1 tsp. fresh ginger, chopped 2 garlic cloves 2 tsp. coriander 1/2 tsp. cayenne pepper (optional) 2 whole cloves 1 tsp. cumin seeds 4 cardamom pods 1 tsp. salt

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 and salt. Blend to a smooth paste. Pour the 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. Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.

Per serving: calories 293, fat 7.2g, 23% calories from fat, cholesterol 159mg, protein 50.2g, carbohydrates 4.3g, fiber 0.6g, sodium 551mg