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: 40 minutes | Total Time: 40 minutes
Ingredients
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- 1/2 teaspoon chili powder
- 1/4 teaspoon cumin
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- Pinch of ground nutmeg
- 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
- 1 tablespoon canola oil
- Tomato-Cucumber Raita, (recipe follows)
Preparation
- Preheat grill to medium-high. 2.Combine paprika, coriander, chili powder, cumin, salt, pepper and nutmeg in a large sealable plastic bag. Place each chicken breast 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.
- Oil the grill rack (see Cooking Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Serve warm with Tomato-Cucumber Raita.
Nutrition
Per serving : 209 Calories; 7 g Fat; 2 g Sat; 2 g Mono; 66 mg Cholesterol; 6 g Carbohydrates; 27 g Protein; 1 g Fiber; 396 mg Sodium; 451 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 reduced-fat milk, 3 very lean meat
Tips & Notes
- To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)