This one is SUPER easy to prepare the night before.
Make sure you have:
All of the ingredients, a food processor or blender, wire rack, cookie sheet, and 1 Gallon zip lock bags.
Basically you prepare a marinade and let the chicken sit all day while you're at work or doing other things. When you get home - all it takes is 35-45 minutes in the oven.
We like to serve this with a side of basmati rice and some steamed veggies.
1 whole chicken (3 1/2 to 4 lbs), rinsed, patted dry, and quartered - my preference is skin-off so that the marinade really gets into the meat
1 cup plain low-fat yogurt
1/2 yellow onion, diced medium
1-inch piece peeled fresh ginger, sliced
2 garlic cloves, peeled *instead of garlic and ginger - we use ginger/garlic paste - can be found at international food stores
2 tablespoons fresh lemon juice
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1 tablespoon vegetable oil
coarse salt and ground pepper
Place the chicken in a gallon-size zip-top bag. In a blender or food processor, blend yogurt, onion, ginger, garlic, lemon juice, cumin, coriander, and oil until smooth; season with salt and pepper. Pour marinade over chicken and shake to coat. Refrigerate 4 hours (or up to one day).
Preheat oven to 500 degrees. Place a wire rack in a foil-lined rimmed baking sheet. Lift chicken from marinade, letting excess drip off. Season chicken with salt and pepper and place, skin side down, on rack. Roast until chicken is charred in spots, 35 minutes, flipping once. Reduce heat to 450 degrees and roast until chicken is cooked through, 10 minutes. Let rest 5 minutes before serving.
This information was also available from the original source:
599 calories/34 g fat/63 g protein/ 8 g carb/1 g fiber
*recipe is courtesy of Everyday Food - A Martha Stewart Magazine