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Tandoori Chicken with Tomato-Cucumber Raita

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

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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.


Tandoori Chicken with Tomato-Cucumber Raita Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

Raita

  • 1 cup low-fat plain yogurt
  • 1/2 cup finely chopped seeded peeled cucumber
  • 1/2 cup chopped seeded tomato
  • 1/4 cup minced red onion
  • 2 tablespoons chopped fresh mint
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt

Chicken

  • 1 teaspoon paprika
  • 1 teaspoon ground coriander
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • Pinch of ground nutmeg
  • 2 boneless, skinless chicken breasts (about 1 pound total), trimmed
  • 1 tablespoon canola oil

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.

Tips & Notes

  • Tip: 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.)

Nutrition

Per serving: 208 calories; 7 g fat (2 g sat, 3 g mono); 66 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 398 mg sodium; 457 mg potassium.

Nutrition Bonus: Vitamin A (15% daily value)

Carbohydrate Servings: 1/2

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


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