January 24, 2018
Taandori Chicken
Recipe

Tandoori-Style Chicken with Banana Raita

by Berkeley Wellness  

Yogurt plays a double role in this Indian-inspired baked chicken. As in any tandoori dish, spiced yogurt is used as a marinade and coating mixture for food to be baked (traditionally in a hot clay oven called a tandoor).Yogurt is also used here to make an Indian condiment/accompaniment called a raita. Timing alert: The chicken needs to marinate for at least 2 hours.

Ingredients

  • 3 cloves garlic, minced
  • 2 tablespoons minced fresh ginger
  • 2 teaspoons paprika
  • ¾ teaspoon salt
  • 1½ teaspoons ground coriander
  • ½ teaspoon pepper
  • 1½ cups plain low-fat yogurt
  • 4 skinless, bone-in chicken breast halves (8 ounces each)
  • ⅓ cup chopped cilantro
  • 2 scallions, thinly sliced
  • 1 small banana, coarsely chopped

Directions

1. In a shallow glass or ceramic baking dish, combine the garlic, ginger, paprika, salt, 1 teaspoon of the coriander, and ¼ teaspoon of the pepper. Stir in 1 cup of the yogurt until well blended.

2. With a sharp knife, make several slashes in the flesh of the chicken, cutting almost, but not through to the bone. Place the chicken, cut-sides down, in the yogurt mixture. Cover and refrigerate for at least 2 hours or up to overnight, turning the chicken several times.

3. Preheat the oven to 500°F. Take the dish of chicken out of the refrigerator and bring it to room temperature before placing in the oven. Bake the chicken in its marinade for about 25 minutes, or until cooked through.

4. Meanwhile, in a medium bowl, combine the remaining ½ cup yogurt, ½ teaspoon coriander, ¼ teaspoon pepper, the cilantro, scallions, and banana. Cover and chill until serving time.

5. Lift the chicken from its cooking mixture and serve hot with the chilled raita.

Makes 4 servings.

Nutrition per serving: 300 calories, 4g total fat (2g saturated), 111mg cholesterol, 2g dietary fiber, 15g carbohydrate, 48g protein, 620mg sodium.

A good source of: niacin, potassium, riboflavin, selenium, vitamin B12, vitamin B6.

Also see 10 Fantastic Chicken Dishes.