One:
Preheat oven 400 degrees; Place 1-2 lb chicken tenders a large casserole dish.
Set aside, you will be putting sauce over it.
Two:
In a bowl, mix together: 1 (8 oz) can tomato sauce
1 cup lowfat milk (any milk will do)
1 cup plain yogurt (I used greek)
2 Tablespoons lemon juice
2 Tablespoons cilantro if you can get it (chopped)
seasonings:
2 tsp EACH of minced garlic; ground cumin; ground coriander.
1 tsp EACH of cinnamon; salt; ground ginger; paprika; garam masala (I bought this from the spice bins at Top foods, and instead of paying $6 for a bottle, I paid .48 for enough for 3 recipes)
Add a dash or red pepper, or pepper flakes, as you like.
Pour the whole thing over the chicken and put it in the oven, covered with a lid or foil.
Three:
Bake 35 minutes or until chicken is cooked through. Halfway through start making a big pot of jasmine rice.
Eat!
Serve the chicken with lots of sauce over jasmine rice. I like to serve it in a bowl. A good vegetable with it would be steamed carrots, or green beans, or sauteed zucchini. A pot of jasmine tea at the table and dinner is ready!
Serves 2-4, depending how much chicken you use.
