Tandoori Chicken with Tomato-Cucumber Raita

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

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

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.

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).

1/2 Carbohydrate Serving

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