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Tandoori-Style Chicken with Cucumber Raita
Tandoori-Style Chicken with Cucumber Raita
Yield: Makes 6 servings
Tandoori-style chicken from a hot grill beautifully captures the delicious results of the tandoor oven.
Ingredients:
Garam Masala (recipe follows)
1-1/2pounds chicken thighs, skin removed
1small onion, coarsely chopped
1/3cup plain fat-free yogurt
1tablespoon tomato paste
2large cloves garlic, coarsely chopped
2teaspoons chopped fresh ginger
1/2jalapeño pepper,* seeded
1teaspoon paprika
Peel of 1/2 lemon, coarsely chopped
Cucumber Raita (recipe follows)
6rounds whole wheat pita bread
Preparation:
1.Prepare Garam Masala; set aside.2.Lightly score each chicken thigh twice with sharp knife; place in large heavy-duty resealable food storage bag.3.Place onion, yogurt, tomato paste, garlic, ginger, jalapeño pepper, 1 teaspoon Garam Masala, paprika and lemon peel in food processor or blender; process until smooth. Add to chicken pieces in plastic bag; seal bag tightly and turn to coat chicken thoroughly. Refrigerate 4 hours or overnight.4.Prepare Cucumber Raita; refrigerate.5.Remove chicken from bag and discard marinade. Grill chicken on covered grill over medium coals 20 to 25 minutes or until chicken is no longer pink in center and juices run clear, turning once. Serve with Cucumber Raita and pitas. Garnish as desired.
Nutritional Information:
Serving Size: 1/6 of total recipe
Sodium
344 mg
Protein
19 g
Fiber
Carbohydrate
22 g
Cholesterol
47 mg
Saturated Fat
2 g
Total Fat
6 g
Calories from Fat
26 %
Calories
218
Dietary Exchange:
Vegetable
1
Starch
1
Meat
2
Garam Masala
Yield: Makes about 3 tablespoons
Ingredients:
2teaspoons cumin seeds
2teaspoons whole black peppercorns
1-1/2teaspoons coriander seeds
1teaspoon fennel seeds
3/4teaspoon whole cloves
1/2teaspoon whole cardamom seeds, pods removed
1cinnamon stick, broken
Preparation:
1.Preheat oven to 250°F. Combine all ingredients and spread on baking sheet; bake 30 minutes, stirring occasionally. Grind warm spices in spice mill or clean coffee grinder. Store in refrigerator in tightly covered glass jar.
Note:
Prepared Garam Masala can also be purchased at large supermarkets in the specialty foods aisle or in specialty grocery stores.
Cucumber Raita
Yield: Makes 6 servings
Ingredients:
1cup plain fat-free yogurt
1/2cup finely chopped cucumber
1tablespoon minced fresh mint leaves
1clove garlic, minced
1/4teaspoon salt
Preparation:
1.Combine all ingredients in small bowl. Cover and refrigerate until ready to use.
Nutritional Information:
Serving Size:
Sodium
126 mg
Protein
2 g
Fiber
Carbohydrate
3 g
Cholesterol
1 mg
Saturated Fat
Total Fat
Calories from Fat
3 %
Calories
23
Dietary Exchange:
Milk
1/4
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Next: Tangerine, Tangy Italian Chicken Sandwiches, Tangy Vegetable Salad, Taos Chicken Salad, Tapenade,
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