Tandoori Chicken
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 chicken breast halves1 1/2 cups plain fat free yogurt1/2 cup tandoori paste1/2 cup chopped peeled cucumber1/4 cup finely chopped onionsalt and pepper to tastemango chutney and pita or naan bread, for serving
place chicken in 1 gallon resealable plastic bag with 1/2 cup of the yogurt and the tandoori paste. Seal the bag and massage bag so the paste and the yogurt combine and coat chicken. Place in fridge and let marinade at least an hour and up to 24 hours.
Place remaining 1 cup of yogurt, the cucumber, and onion in a small glass bole and stir. Season with salt and pepper to taste. Cover bowl and refrigerate raitta. It will keep up to 24 hours.
Heat grill to medium and sear each side for 2 minutes each, then reduce heat to low and cook until juices run clear, 6-8 minutes. Remove from bone and slice. Serve with raitta, mango chutney and pita or naan bread.
You can also use boneless and skinless and pound flat before marinading.
Serves 4.
The tandoori chicken itself is 190 calories.
Adapted from The Dinner Doctor.
Number of Servings: 4
Recipe submitted by SparkPeople user GYPSIQUEEN.
Place remaining 1 cup of yogurt, the cucumber, and onion in a small glass bole and stir. Season with salt and pepper to taste. Cover bowl and refrigerate raitta. It will keep up to 24 hours.
Heat grill to medium and sear each side for 2 minutes each, then reduce heat to low and cook until juices run clear, 6-8 minutes. Remove from bone and slice. Serve with raitta, mango chutney and pita or naan bread.
You can also use boneless and skinless and pound flat before marinading.
Serves 4.
The tandoori chicken itself is 190 calories.
Adapted from The Dinner Doctor.
Number of Servings: 4
Recipe submitted by SparkPeople user GYPSIQUEEN.
Nutritional Info Amount Per Serving
- Calories: 212.6
- Total Fat: 5.3 g
- Cholesterol: 70.3 mg
- Sodium: 148.6 mg
- Total Carbs: 8.3 g
- Dietary Fiber: 0.3 g
- Protein: 32.3 g
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