Tandoori dishes are one of the healthiest options in most Indian restaurants because the food is cooked without fat in a tandoor oven. At home, broiling gives similar results. These lean tandoori-style chicken breasts are served with creamy raita.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
Preheat the broiler. To make the yogurt marinade, place all the marinade ingredients in a large bowl and whisk together well. If you prefer, place the ingredients in a blender or food processor and process until well blended. Transfer to a bowl large enough to hold all the chicken breasts.
Score 2 slits on each side of the chicken breasts. Place them in the marinade, turning to coat and rubbing the marinade into the slits. (If you have time, leave the chicken to marinate in the refrigerator overnight.)
Brush the broiler rack with oil, then place the chicken breasts on top. Broil, turning and basting with the remaining marinade, until the juices run clear when the chicken is pierced with a knife, and the marinade looks slightly charred.
Meanwhile, to make the raita, place the yogurt in a bowl. Coarsely grate the cucumber, then squeeze to remove as much moisture as possible. Add the cucumber to the yogurt together with the tomato, ground coriander, cumin and cayenne pepper. Stir well to mix. Spoon the raita into a serving bowl.
Transfer the tandoori-style chicken breasts to a serving plate. Add the lemon or lime wedges and garnish with the coriander sprigs. Serve with the raita on the side.
Per serving: 329 calories, 46 g protein, 11 g total fat, 3 g saturated fat, 127 mg cholesterol, 10 g total carbohydrate, 9 g sugars, 1 g fibre, 226 mg sodium
Yogurt is an excellent source of protein and calcium, needed for healthy bones and teeth, and it provides useful amounts of phosphorus, riboflavin and vitamin B12, as well as beneficial bacteria for digestion.