Tandoori Chicken with Tomato-Cucumber Raita

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.

Tandoori Chicken with Tomato-Cucumber Raita Recipe

4 servings

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

View Our Nutrition Guidelines »

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)

This recipe calls for:

Tomato-Cucumber Raita

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.

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.)

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.

Nutrition Bonus: Calcium (15% daily value), Vitamin A (15% dv), Vitamin C (15% dv).

Carbohydrate Servings: 1/2

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

More From EatingWell

10-Minute Breakfast Recipes

If you’re in a rush and thinking about skipping breakfast,...

Low-Calorie Slow Cooker Recipes

If you’re trying to lose weight, consider your slow-cooker...

Spring Chicken Recipes

Chicken is a versatile and cheap option for a healthy dinner...

Spring Cake Recipes

Who said you can’t have your cake and eat it too? These...
Healthy Meatball Recipes

Spaghetti and Meatballs is a classic, comforting Italian...

Low-Calorie Chicken Recipes for a Crock Pot

Chicken is a lean and versatile option for dinner, especially...

Summer Fruit Pies and Fruit Tarts

Berries and fresh summer fruit star in our healthy homemade...

100-Calorie Fruit Desserts

There's no need to forgo a sweet ending to a meal—even if you...
Healthy Winter Fruit Recipes & Winter Vegetable Recipes

Our healthy winter recipes featuring the winter’s best fruits...

High-Blood-Pressure-Diet Recipes

There’s no “magic bullet” for preventing high blood pressure...

Low-Sodium Dinner Recipes

These recipes fit into a lower sodium diet with no more than...

Heart-Healthy Recipes for Chicken

Preventing heart disease through diet is made easier with our...
Quick Heart-Healthy Recipes for Dinner

If you’re concerned about heart health and eating for a...

Heart-Healthy Recipes for Breakfast

Breakfast is good for your heart, says recent research in the...

Heart Healthy Recipes for Two

Preventing heart disease through diet is made easier with our...

Heart-Healthy Apple Recipes

The sweet, juicy crunch of a bright, fresh apple is a sure...