Grilled Tandoori Chicken with Cucumber-Yogurt Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
1 cup fat-free plain greek yogurt 3 large cloves garlic, finely chopped 1 tsp ground cumin 1 tsp ground coriander Freshly grated zest of 1 lime 1/2 tsp ground red pepper 1/4 tsp salt 1 1/2 lbs boneless, skinless chicken breasts 2 tbsp nonfat dry milk 1 tbsp ground flaxseed 1 small cucumber, thinly sliced 2 scallions, thinly sliced 2 tbsp finely chopped fresh mint
1. In a small bowl, combine 1/4 cup of the yogurt, the garlic, cumin, coriander, red pepper, lime zest, and 1/8 teaspoon of the salt and mix well. Place chicken in a 1-gallon zip-top bag and add yogurt mixture, massage the bag to evenly coat the chicken. Press out all the air and seal the bag. Refrigerate for at least 2 hours or as long as 8, turning occasionally.
2. Combine the remaining 3/4 cup yogurt, the dry milk, ground flaxseed, and remaining 1/8 teaspoon salt in another container. Stir until smooth. Add the cucumber, scallions, and mint. Stir. Cover securely and refrigerate for up to 8 hours.
3. Preheat a charcoal or gas grill or a stove-top grill pan. Remove the chicken from the refrigerator 30 minutes before grilling. Brush the grill with a little oil and wipe off excess.
4. Place the chicken on the grill and cook for about 4 minutes on each side, or until cooked through. Remove the chicken and allow it to sit for 5 minutes before serving. Serve accompanied with the cucumber-yogurt sauce.
Serving Size: Makes 5 servings
2. Combine the remaining 3/4 cup yogurt, the dry milk, ground flaxseed, and remaining 1/8 teaspoon salt in another container. Stir until smooth. Add the cucumber, scallions, and mint. Stir. Cover securely and refrigerate for up to 8 hours.
3. Preheat a charcoal or gas grill or a stove-top grill pan. Remove the chicken from the refrigerator 30 minutes before grilling. Brush the grill with a little oil and wipe off excess.
4. Place the chicken on the grill and cook for about 4 minutes on each side, or until cooked through. Remove the chicken and allow it to sit for 5 minutes before serving. Serve accompanied with the cucumber-yogurt sauce.
Serving Size: Makes 5 servings
Nutritional Info Amount Per Serving
- Calories: 223.8
- Total Fat: 5.9 g
- Cholesterol: 78.0 mg
- Sodium: 102.6 mg
- Total Carbs: 5.8 g
- Dietary Fiber: 1.4 g
- Protein: 36.0 g
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