Tandoori Chicken with Tomato-Cucumber Raita

By Logo inline

Associated with India, tandoori cooking, a high-heat process, is actually a Middle Eastern invention, originally done in ceramic ovens, which have been unearthed at Babylonian archeological digs. In 1948, a fashionable, jet-setter restaurant in New Delhi installed a tandoori oven, the media picked up the story, and the craze went around the world so fast that tandoori cooking is now almost exclusively associated with India. Here, a hot grill produces similar results.

Tandoori Chicken with Tomato-Cucumber Raita
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 50 minutes

  • 1 cup low-fat plain yogurt

  • 1/2 cup finely chopped seeded peeled cucumber

  • 1/2 cup chopped seeded tomato

  • 1/4 cup minced red onion

  • 2 tablespoons chopped fresh mint

  • 1 teaspoon ground cumin

  • 1/4 teaspoon salt

  • 1 teaspoon paprika

  • 1 teaspoon ground coriander

  • 1/2 teaspoon chili powder

  • 1/4 teaspoon ground cumin

  • 1/4 teaspoon salt

  • 1/4 teaspoon freshly ground pepper

  • Pinch of ground nutmeg

  • 2 boneless, skinless chicken breasts (about 1 pound total), trimmed

  • 1 tablespoon canola oil

  1. To prepare raita: Combine yogurt, cucumber, tomato, red onion, mint, 1 teaspoon cumin and salt in a small bowl; mix well. Cover and refrigerate until ready to serve.

  2. Preheat grill to medium-high.

  3. To prepare chicken: Combine paprika, coriander, chili powder, 1/4 teaspoon cumin, salt, pepper and nutmeg in a large sealable 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.

  4. 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.

Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutritional Facts

8 g
7 g
Saturated Fat
2 g
27 g
66 mg
Dietary Fiber
1 g
457 mg
398 mg
4 servings
1/2 reduced-fat milk
3 lean meat
Vitamin A
15% daily value

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

eatingwell dinner indian asian healthy weight heart healthy low carbohydrate low calorie low saturated fat low sodium diabetes appropriate summer fall marinate/rub grill/bbq main dish poultry tomatoes dairy gluten free chicken fathers day memorial day july 4th labor day easy