A flavorful yogurt-based marinade results in juicy, tender chicken breasts bursting with warm Indian spices.
When dining out, I almost always prefer an ethnic restaurant over American fare. I’ve never been much for a burger and unfortunately for my husband, I could live the rest of my life without eating another piece of pizza.
My general motto is to eat at restaurants serving food I can’t easily make at home rather than suffer through another grilled chicken salad with no taste.
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Indian food is one of my favorites. The feeling I get after consuming a 2,000 calorie meal in one setting, however, isn’t. (Disclaimer: I’m talking about Indian restaurants in America, not authentic Indian food which I’m sure is much more healthful.)
Usually I am pretty good at navigating my way through any restaurant menu to find a healthy, balanced meal but when I go to an Indian restaurant, I can’t leave without ordering Chicken Tikka Masala. Is it just me or do all vegetable dishes contain cream or butter?
Chicken Tikka Masala is no exception. This classic dish actually originated in the UK. It was actually created to appeal to British taste buds. Who knew?
Fortunately, I’ve come up with a recipe is the perfect balance of warm, spicy and delicious Indian flavors without any of the guilt. The best part? By cooking this dish at home you won’t be tempted by the delicious butter-soaked naan bread. I haven’t learned how to say no to that either.
Your fork is waiting.
Grilled Tandoori Chicken
A flavorful yogurt-based marinade results in juicy, tender chicken breasts bursting with warm Indian spices.
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Prep Time: 30 minutes
Cook Time: 14 minutes
Total Time: 44 minutes
Servings: 3
Calories: 167kcal
Ingredients
- 1 lb boneless skinless chicken breasts
- 1/2 c low fat plain yogurt strained
- 2 cloves garlic
- 1 tbs lemon juice
- 1 tsp salt
- 1/2 tsp pepper
- 1 tsp coriander
- 1 tsp cumin
- 1/2 tsp crushed red pepper
- 1/2 tsp tumeric
- 1 tbs grated ginger root
- Cilantro and thinly sliced onion garnish
Instructions
- Place all ingredients in a large Zip-log bag and marinate for 30 minutes or overnight.
- When ready to cook, pre-heat grill. When grill is hot, add chicken breasts and grill for 7 minutes per side, rotating twice per side.
- Serve with fresh chopped cilantro and thinly sliced onion.
Nutrition Facts
Grilled Tandoori Chicken
Amount Per Serving
Calories 167
Calories from Fat 25
% Daily Value*
Total Fat 2.8g
4%
Saturated Fat 0.5g
3%
Cholesterol 83mg
28%
Sodium 335mg
14%
Total Carbohydrates 4.7g
2%
Dietary Fiber 0.2g
1%
Protein 32.9g
66%
* Percent Daily Values are based on a 2000 calorie diet.
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Julie
This looks yummy! Could you use the same marinade for a different protein (like fish or tofu)?
Liz DellaCroce
I’ve never tried that but if you do let me know how it turns out!