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Grilled Tandoori-Style Chicken
Recipes
Grilled Tandoori-Style Chicken
4 servings
2 hours, 30 minutes total (Active 30 minutes)

Ingredients

  • 4 boneless, skinless chicken breasts (about 4 lb)
  • Plastic wrap
  • Large zip-top bag
  • 1 tablespoon fresh cilantro
  • 1 lemon, for juice
  • ½ cup nonfat plain Greek yogurt
  • 1 tablespoon minced garlic
  • 1 tablespoon curry powder
  • 2 teaspoons ground cumin
  • 1 tablespoon paprika
  • 1 teaspoon ground coriander
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground red pepper
  • ½ teaspoon kosher salt
  • 1 lime, for wedges
  • Mango salsa (optional for serving)

Steps

    1. Place chicken between 2 pieces plastic wrap; pound with meat mallet (or rolling pin) until ½ inch thick. Place chicken in bag (wash hands).
    2. Chop cilantro and juice lemon (2 tablespoons). Combine in large bowl: yogurt, garlic, curry powder, cumin, paprika, coriander, ginger, red pepper, salt, cilantro, and lemon juice until blended. Add marinade to bag, seal bag, and knead to coat; chill 2 hours (or overnight).
    3. Preheat grill (or grill pan) on medium; cut lime into wedges. Remove chicken from bag (discard marinade) and place on grill. Grill 5–6 minutes on each side until grill-marked and 165°F. Serve with lime wedges and mango salsa, if using.

Amount per ¼ recipe serving: Calories 530, Total Fat 11g, Sat Fat 3g, Trans Fat 0g, Chol 250mg, Sodium 370mg, Total Carb 5g, Fiber 2g, Total Sugar 1g, (Incl. 0g Added Sugars), Protein 95g, Vitamin D 0%, Calc 8%, Iron 20%, Potassium 20%