1 cup fat free yogurt 1 small onion, coarsely chopped 4 cloves garlic 1 1/2 piece ginger root, peeled and coarsely chopped 2 teaspoons ground coriander 1 teaspoon ground cumin 1/2 teaspoon ground turmeric 1/4 teaspoon ground cinnamon 1/4 teaspoon ground clove 1/4 teaspoon ground mace 1/4 teaspoon grated nutmeg 2 tablespoons canola oil 2 tablespoons fresh lemon juice 2 whole chicken breasts, split and skinned

Preparation

Preheat oven to 375 degrees F.

In blender or food processor, combine yogurt, onion, garlic and ginger; puree. Add coriander, cumin, turmeric, cinnamon, cloves, mace, nutmeg, oil and lemon juice; blend. Cut 2 slits in each piece of chicken, slashing it along the grain to make slit 2 to 3 inches long and almost but not completely into bone. Place chicken in plastic bag or a glass, stainless steel or plastic container large enough to hold the pieces in one layer. Pour yogurt mixture over the chicken and rub to be sure it coats the meat on all sides. Marinate chicken in refrigerator one hour to overnight.

Arrange chicken in one layer in shallow baking dish. Bake until juices run clear when breast is pierced with knife at its thickest point and no pink shows in center, 35 to 45 minutes, depending on the size of breasts.

Serve, accompanied by cooked basmati rice and a green salad.

Options:Let the chicken cool and use to make an Indian chicken salad, with green peas, mango, scallions and cooked rice in a yogurt dressing with chutney.

258 calories and 10 grams of fat each