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.
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)
Directions
1.
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.
3.
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.
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.)
Nutrition information
Calories 209, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 2 g, Cholesterol 66 mg, Sodium 396 mg, Carbohydrate 6 g, Fiber 1 g, Protein 27 g, Potassium 451 mg. Daily Values: Vitamin A 15%, Vitamin C 15%, Calcium 15%. Exchanges: Reduced-Fat Milk 0.5,Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Indian-Spiced Chicken Pitas
Make a perfect summer supper: grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce. Serve with: Grilled vegetables and a pilsner.
See RecipeMore Great Recipe Ideas from EatingWell
