Chicken: Going Skinless

It’s common knowledge that chicken is lean as long as you discard the skin. When you want to roast a chicken, you’re faced with a dilemma. During roasting, the skin acts as a protective layer so the meat will not dry out in the oven.

A perfect solution to this predicament is found in the cuisine of India. To prevent dryness and add succulence, skinned chicken is marinated. The tandoori marinade is made with yogurt for moistness and tang, plus fresh garlic and ginger. For extra bite, some versions contain lemon juice as well.

In restaurants, tandoori chicken is baked in a clay oven called a tandoor, which reaches incredibly high temperatures, but the bird also comes out delicious roasted in a home oven or cooked in the broiler or on the barbecue.

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Tandoori chicken needs no sauce, although it is often served with fresh lemon wedges. Serve it with rice pilaf, which you can accent with peas and sprinkle with toasted cashews. Other good accompaniments are grilled peppers or steamed zucchini with cilantro. Slices of fresh mango make a light, refreshing Indian-style ending to the meal.

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This recipe for aromatic, golden chicken calls for thighs. If you prefer to use the leaner breasts, choose them with the bone in and roast them for 35 to 40 minutes. I like to roast onion slices in the pan for serving with the chicken.

EASY TANDOORI CHICKEN 1 medium onion 1 tablespoon diced, peeled fresh ginger root 3 medium cloves garlic 1 tablespoon fresh lemon juice 1 tablespoon oil 1/2 cup plain nonfat or low-fat yogurt 1 1/2 teaspoons ground coriander 1 teaspoon ground cumin 1/2 teaspoon ground turmeric 1/4 teaspoon freshly grated nutmeg 1/4 teaspoon ground cinnamon Dash cloves 1/4 teaspoon ground black pepper 1/4 teaspoon cayenne pepper 1/2 teaspoon salt 6 chicken thighs Lemon wedges

Dice 1/4 of onion. Reserve remaining onion. Process diced onion, ginger root and garlic in food processor until finely chopped. Add lemon juice and oil and process to blend. Transfer to bowl. Stir in yogurt, coriander, cumin, turmeric, nutmeg, cinnamon, cloves, peppers and salt.

Remove skin and trim excess fat from chicken thighs. Make 2 or 3 small slits in each piece so marinade will penetrate. Place chicken in shallow dish and pour marinade over top. Turn pieces so both sides are coated. Cover and refrigerate 2 hours to overnight.

Slice remaining onion into thick slices and place in roasting pan. Place rack in pan. Remove chicken pieces from marinade and set on rack. Roast at 400 degrees until juices run clear when meat is pierced in thickest part, about 45 minutes. (Stir vegetables few times to prevent from burning.) Serve with lemon wedges and roasted onion slices. Makes 3 to 4 servings.

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Marinate this tasty turkey for at least 15 minutes before cooking.

QUICK TANDOORI TURKEY 2 large cloves garlic 1 tablespoon coarsely chopped, peeled ginger root 1 tablespoon oil 1/2 cup plain nonfat or low-fat yogurt 1 1/2 teaspoons ground coriander 1 teaspoon ground cumin 1/2 teaspoon turmeric 1/4 teaspoon cayenne pepper 1/4 teaspoon ground cinnamon 1/2 teaspoon salt 1 pound turkey breast slices, about 1/4 inch thick Lemon wedges

Process garlic and ginger root in mini food processor until finely chopped. Add oil and process to blend. Transfer to small bowl. Stir in yogurt, coriander, cumin, turmeric, cayenne, cinnamon and salt. Place turkey in shallow dish. Pour marinade over top. Rub marinade into slices. Cover and refrigerate 15 minutes or up to overnight.

Remove turkey from marinade with tongs and set in broiler pan about 3 inches from heat or on heat-ridged stove-top grill. Broil or grill turkey 2 minutes. Turn over and continue broiling until just tender and no longer pink when pierced with sharp knife, about 2 minutes longer. Do not overcook. Serve with lemon wedges. Makes 4 servings.

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Pilaf tastes good even with very little oil, especially when made with aromatic basmati rice. If you use regular long - grain rice instead, there is no need to rinse it.

BASMATI RICE PILAF WITH PEAS AND CASHEWS 1 tablespoon oil 1/2 cup chopped onion 1 1/2 cups white basmati rice, rinsed and drained, or long grain rice 3 cups boiling water Salt Freshly ground pepper 1 cup frozen peas 8 to 12 toasted cashews or almonds, for garnish

Heat oil in large saucepan over medium heat. Add onion and saute 3 minutes. Add rice and saute, stirring, 1 minute.

Pour boiling water over rice and stir once. Season to taste with salt and pepper. Bring to boil over high heat. Reduce heat to low. Cover tightly and simmer, without stirring, 12 minutes. Scatter peas over top. Cover and simmer until rice and peas are tender and liquid is absorbed, 3 to 5 minutes. Fluff rice gently with fork. Adjust seasonings. Serve garnished with cashews. Makes 4 servings.