Tandoori-Style Chicken Breasts
Tandoori dishes are one of the healthiest options in most Indian restaurants because the food is cooked without fat in a tandoor oven. At home, broiling gives similar results. These lean chicken breasts are served with creamy raita.
Number of servings : 4
Prep time: 15 minutes
Cooking time: 15 minutes
Type of meal : | Main Courses | Main Courses
Special diet : | Low fat
Ingredients
4 chicken breasts, about 150 g each
sunflower oil for brushing
lemon or lime wedges to serve
sprigs fresh coriander to garnish
Yogourt Marinade
1 garlic clove, crushed
1 tablespoon finely chopped fresh ginger
1 1⁄2 teaspoons tomato paste
1 1⁄2 teaspoons garam masala
1 1⁄2 teaspoons ground coriander
1 1⁄2 teaspoons ground cumin
1⁄4 teaspoon turmeric
1⁄8 teaspoon cayenne pepper
100 g plain low-fat yogourt
Raita
350 g plain low-fat yogourt
1 cucumber, cut into quarters lengthwise and seeded
1 tomato, very finely chopped
1⁄2 teaspoon ground coriander
1⁄2 teaspoon ground cumin
1⁄8 teaspoon cayenne pepper
Directions
- Preheat the broiler. To make the yogourt marinade, place all the marinade ingredients in a large bowl and whisk together well. If you prefer, place the ingredients in a blender or food processor and process until well blended. Transfer to a bowl large enough to hold all the chicken breasts.
- Score 2 slits on each side of the chicken breasts. Place them in the marinade, turning to coat and rubbing the marinade into the slits. (If you have time, leave the chicken to marinate in the refrigerator overnight.)
- Brush the broiler rack with oil, then place the chicken breasts on top. Broil, turning and basting with the remaining marinade, until the juices run clear when the chicken is pierced with a knife, and the marinade looks slightly charred.
- Meanwhile, to make the raita, place the yogourt in a bowl. Coarsely grate the cucumber, then squeeze to remove as much moisture as possible. Add the cucumber to the yogourt together with the tomato, ground coriander, cumin and cayenne pepper. Stir well to mix. Spoon the raita into a serving bowl.
- Transfer the chicken breasts to a serving plate. Add the lemon or lime wedges and garnish with the coriander sprigs. Serve with the raita on the side.
Nutritional information:
