Grilled Tandoori Chicken with Cucumber-Yogurt Sauce

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Grilled Tandoori Chicken with Cucumber-Yogurt Sauce calories by ingredient
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Prep Time: 25 minutes Total Time: 1 hour 10 minutes + Marinating Time (2 to 8 hours) Prep Time: 25 minutes Total Time: 1 hour 10 minutes + Marinating Time (2 to 8 hours)
Number of Servings: 4


    1 cup fat free plan yogurt
    3 large garlic cloves, finely chopped
    1 teaspoon ground cumin
    1 teaspoon ground coriander
    Freshly grated zest of 1 lime
    1/2 teaspoon ground red pepper
    1/2 teaspoon salt
    3/4 pound boneless, skinless chicken breast
    2 tablespoons nonfat dry milk
    1 tablespoon ground flaxseed
    1 small cucumber, thinly sliced
    2 scallions, thinly sliced
    2 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.

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