In Indian cuisine, tandoori-style dishes are those that have been baked in a high-heat clay oven called a tandoor. The dishes also traditionally include marinating the food first in a spiced yogurt sauce. A regular Western oven at a high temperature has to substitute for the authentic tandoor, but the marination is the same. If you like spicy food, choose a hot curry powder.
2/3 cup plain fat-free yogurt
1 tablespoon minced ginger
2 teaspoons minced garlic
2 teaspoons paprika
1 1/2 teaspoons curry powder
1/2 teaspoon salt
4 turkey cutlets (4 ounces each) 1/4 cup mango chutney
1 In a shallow baking pan large enough to hold the turkey cutlets in a single layer, stir together ⅓ cup of the yogurt, the ginger, garlic, paprika, curry powder, and salt. Add the turkey cutlets, turning to coat with the mixture. Cover and marinate in the refrigerator for 2 hours.
2 Preheat the oven to 450°F. Bring the turkey, in its marinade, to room temperature. Bake until the turkey is cooked through, about 10 minutes.
3 Lift the turkey from the baking pan and discard the cooked marinade. Serve the turkey with a dollop of chutney and a spoonful of the remaining 1/3 cup yogurt. Makes 4 servings
per serving: calories 215, total fat 6.9g, saturated fat 1.9g, cholesterol 60mg, dietary fiber 1g, carbohydrate 12g, protein 26g, sodium 400mg
good source of: niacin, vitamin B6
Curry powder is not one spice but a blend of spices, commonly used in Indian cooking to flavor a dish with sweet heat. It also adds a characteristic yellow-orange color. While curry blends vary (consisting of as many as 20 herbs and spices), they typically include turmeric (for its vivid yellow color), fenugreek, ginger, cardamom, cloves, cumin, coriander, and cayenne pepper. Commercially available Madras curry is hotter than other store-bought types.
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimuma benefit for your arthritic hands. However, some foodslike canned beanscan hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.