A yummy make ahead dish! Lowfat and calorie if eaten without the skin. That way it has 165 calories and 5 grams of fat. Needs to marinate at leat 12 hours before cooking. Not included in prep time calculations.

Ingredients

6 serv.

broiler-fryer chickens↗3 lbs
water↗1⁄2 teaspoon
ground mustard1⁄4 teaspoon
plain nonfat yogurt↗1 cup
lemon juice↗1⁄4 cup
salt↗1⁄2 teaspoon
ground cardamom↗1⁄2 teaspoon
ground ginger↗1⁄4 teaspoon
ground cumin↗1⁄4 teaspoon
crushed red pepper flakes↗1⁄4 teaspoon
black pepper↗1⁄4 teaspoon
clove garlic, chopped↗1 clove
water↗1⁄4 cup

Step-by-step instructions

1
Rinse chicken and pat dry.
2
Fold chicken wings across back so that the tipe touch.
3
Tie or skewer the drumsticks to its tail.
4
Place the chicken in a latge glass bowl.
5
Mix the 1/2 teaspoon water and gound mustard in a small bowl.
6
Stir in remaining ingredients except 1/4 cup water.
7
Pour over chicken.
8
Cover and refrigerate at least 12 hours, but no more than 24.
9
Heat oven to 375.
10
Remove chicken from marinade, reserve the marinade.
11
Place the chicken on a rack in a shallow roasting pan.
12
Roast chicken 1 hour or more, until juices run clear.
13
Spoon the reserved marinade over the chicken when it has 30 minutes left to cook.
14
Remove chicken from the roasting pan, and keep it warm.
15
Stir the 1/4 cup water in the pan drippings, and heat until hot.
16
Remove and discard the skin from the chicken.
17
Serve the meat with the sauce.

Source: food.com

Original recipe ↗

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