Tandoori Chicken with Tomato-Cucumber Raita
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.
- 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
- 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
- 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.
- Preheat grill to medium-high.
- 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.
- 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.)
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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- Ease of Preparation
- Type of Dish
- Main dish, poultry
- Total Time
- 1 hour or less
- Main Ingredient