Grilled Tandoori Chicken with Cucumber-Yogurt Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 cup fat free plan yogurt3 large garlic cloves, finely chopped1 teaspoon ground cumin1 teaspoon ground corianderFreshly grated zest of 1 lime1/2 teaspoon ground red pepper1/2 teaspoon salt3/4 pound boneless, skinless chicken breast2 tablespoons nonfat dry milk1 tablespoon ground flaxseed1 small cucumber, thinly sliced2 scallions, thinly sliced2 tablespoons finely chopped fresh mint
1. Combine 1/4 cup of the yogurt, the garlic, cumin, coriander, red pepper, lime zest and 1/8 teaspoon of the salt in a 1-gallon zip-top bag. Massage the bag to mix the ingredients. Add the chicken and 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, flipping the bag occasionally. (go to step 2 immediately)
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 the excess. Place the chicken on the grill and cook for about 4 minutes on each side, or until a thermometer inserted in the thickest portion registers 160 degrees F and the juices run clear. Remove the chicken and allow it to sit for 5 minutes before cutting it into thin slices. Serve accompanied with the cucumber-yogurt sauce and lime wedges.
Makes 4 3-oz servings with about 2 tablespoons of sauce.
Number of Servings: 4
Recipe submitted by SparkPeople user CHERYLRUSH.
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 the excess. Place the chicken on the grill and cook for about 4 minutes on each side, or until a thermometer inserted in the thickest portion registers 160 degrees F and the juices run clear. Remove the chicken and allow it to sit for 5 minutes before cutting it into thin slices. Serve accompanied with the cucumber-yogurt sauce and lime wedges.
Makes 4 3-oz servings with about 2 tablespoons of sauce.
Number of Servings: 4
Recipe submitted by SparkPeople user CHERYLRUSH.
Nutritional Info Amount Per Serving
- Calories: 134.7
- Total Fat: 1.1 g
- Cholesterol: 50.6 mg
- Sodium: 118.4 mg
- Total Carbs: 5.7 g
- Dietary Fiber: 0.3 g
- Protein: 22.8 g
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