Tandoori Chicken with Tomato-Cucumber Raita

Tandoori Chicken with Tomato-Cucumber Raita

Interested in trying a new and exciting ethnic dish? This meal is a traditional take on the tandoori cooking style – high-heat process. With the combination of chicken, vegetables, and spices incorporated throughout this dish, your taste buds will experience the flavours of India and the Middle-East. Not only will you experience an ethnic adventure, you will receive health benefits from the lean meat, reduced fat, and qualities associated with each spice.

Serves: 4




Low-fat Plain Yogurt

1 cup


½ cu, finely chopped, seeded, peeled


½ cup, chopped, seeded

Red Onion

¼ cup, minced

Fresh Mint

2 tbsps., chopped

Ground Cumin

1 tsp.


¼ tsp.



1 tsp.

Ground Coriander

1 tsp.

Chili Powder

½ tsp.

Ground Cumin

¼ tsp.


¼ tsp.

Ground Pepper

¼ tsp

Ground Nutmeg


Chicken Breasts

2, boneless, skinless

Canola Oil

1 tbsp.



Combine yogurt, cucumber, tomato, red onion, mint, cumin and salt in a small bowl; mix well. Cover and refrigerate until ready to serve.


Preheat grill to medium-high.


Combine paprika, coriander, chili powder, 1/4 teaspoon cumin, salt, pepper and nutmeg in a large seal-able plastic bag.

Cut each chicken breast in half on the diagonal to make 4 approximately equal portions. Place each portion 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.

Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Serve warm with the raita.

Cooking Tips:

1. To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. Please do not use cooking spray on a hot grill – flammable.

2. Chicken should be always be cooked to an internal temperature of 165 ͦ F – no pink found in the middle, should be white

As seen on http://www.eatingwell.com/recipes/tandoori_chicken_with_tomato_cucumber_raita.html


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