Tandoori-style chicken breasts

    Tandoori-style chicken breasts

    14saves
    30min


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    Tandoori dishes are one of the healthiest options in most Indian restaurants because the food is cooked in a tandoor oven without fat. At home, a hot grill gives similar results. These lean chicken breasts are served with creamy raita.

    Ingredients
    Serves: 4 

    • 4 chicken breast fillets, about 150 g each
    • sunflower oil for brushing
    • lemon or lime wedges to serve
    • sprigs fresh coriander to garnish
    • Yogurt 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 natural low-fat yogurt
    • Raita
    • 350 g natural low-fat yogurt
    • 1 cucumber, cut into quarters lengthways and seeded
    • 1 tomato, very finely chopped
    • 1/2 teaspoon ground coriander
    • 1/2 teaspoon ground cumin
    • 1/8 teaspoon cayenne pepper

    Directions
    Preparation:15min  ›  Cook:15min  ›  Ready in:30min 

    1. Preheat the grill to high. To make the yogurt 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.
    2. 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.)
    3. Brush the grill rack with oil, then place the chicken breasts on top. Grill for 12–15 minutes, 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.
    4. Meanwhile, to make the raita, place the yogurt in a bowl. Coarsely grate the cucumber, then squeeze to remove as much moisture as possible. Add the cucumber to the yogurt together with the tomato, ground coriander, cumin and cayenne pepper. Stir well to mix. Spoon the raita into a serving bowl.
    5. 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.

    HEALTH HINT

    Yogurt is an excellent source of protein and calcium, needed for healthy bones and teeth, and it provides useful amounts of phosphorus, riboflavin and vitamin B12, as well as beneficial bacteria for digestion.

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