Tandoori Chicken with Tomato-Cucumber Raita (Printer-Friendly Version) | Eating Well
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Tandoori Chicken with Tomato-Cucumber Raita

http://www.eatingwell.com/recipes/tandoori_chicken_with_tomato_cucumber_raita.html

From EatingWell:  June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Associated with India, tandoori cooking, a high-heat process, is actually a Middle Eastern invention, originally done in ceramic ovens, which have been unearthed at Babylonian archeological digs. In 1948, a fashionable, jet-setter restaurant in New Delhi installed a tandoori oven, the media picked up the story, and the craze went around the world so fast that tandoori cooking is now almost exclusively associated with India. Here, a hot grill produces similar results.

4 servings | Active Time: 50 minutes | Total Time: 50 minutes

Ingredients

Raita

Chicken

Preparation

  1. To prepare raita: Combine yogurt, cucumber, tomato, red onion, mint, 1 teaspoon cumin and salt in a small bowl; mix well. Cover and refrigerate until ready to serve.
  2. Preheat grill to medium-high.
  3. To prepare chicken: Combine paprika, coriander, chili powder, 1/4 teaspoon cumin, salt, pepper and nutmeg in a large sealable plastic bag. Cut each chicken breast in half on the diagonal to make 4 approximately equal portions. Place each portion between sheets of plastic wrap. Pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/4 inch. Brush the chicken with oil; place in the bag, seal and turn to coat.
  4. Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Serve warm with the raita.

Nutrition

Per serving : 208 Calories; 7 g Fat; 2 g Sat; 3 g Mono; 66 mg Cholesterol; 8 g Carbohydrates; 27 g Protein; 1 g Fiber; 398 mg Sodium; 457 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 reduced-fat milk, 3 lean meat

Tips & Notes