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Indian-style grilled chicken breasts

Tandoori dishes are one of the healthiest options in most Indian restaurants because the food is cooked in a tandoor oven without fat. At home, using a hot grill gives similar results. These lean chicken breasts are served with creamy raita.

Indian-style grilled chicken breasts

Ingredients

  • 4 skinless chicken breast fillets, about 150 g each
  • sunflower oil for brushing
  • lemon or lime wedges to serve
  • sprigs of fresh coriander to serve
  • Yogurt marinade
  • 1 clove garlic, crushed
  • 1 tablespoon finely chopped fresh ginger
  • 1½ teaspoons tomato paste
  • 1½ teaspoons garam masala
  • 1½ teaspoons ground coriander
  • 1½ teaspoons ground cumin
  • ¼ teaspoon turmeric
  • pinch of cayenne pepper, or to taste
  • ⅓ cup (90 g) low–fat natural yogurt
  • 1⅓ cups (340 g) low–fat natural yogurt
  • 1 telegraph cucumber, about 300 g, cut into quarters lengthwise and seeded
  • ½ cup very finely chopped tomato
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • pinch of cayenne pepper
  • pinch of salt

Preparation

  1. Preheat the grill to high.
  2. To make the marinade, put all the marinade ingredients into a large bowl and whisk together well.
  3. If you prefer, put the ingredients in a blender or food processor and process until well blended, then transfer to a bowl large enough to hold all the chicken breasts.
  4. Score 2 slits on each side of the chicken breasts.
  5. Place them in the marinade, turning to coat and rubbing the marinade into the slits.
  6. (If you have time, leave the chicken to marinate in the fridge overnight.
  7. )Brush the grill rack with oil, then place the chicken breasts on top.
  8. Grill for 12–15 minutes, 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.
  9. Meanwhile, make the raita.
  10. Place the yogurt in a bowl.
  11. Coarsely grate the cucumber, then squeeze to remove as much moisture as possible.
  12. Add the cucumber to the yogurt together with the tomato, ground coriander, cumin, cayenne pepper and salt.
  13. Stir well to mix.
  14. Spoon the raita into a serving bowl.
  15. Transfer the chicken breasts to a serving plate.
  16. Add lemon or lime wedges and garnish with coriander.
  17. Serve with the raita on the side.

Serves 4
Preparation: about 15 minutes
Cooking: about 15 minutes



Source:

Perfect Poultry

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