Tandoori-Spiced Chicken Breasts Recipe

Looking for an easy Tandoori-Spiced Chicken Breasts recipe? Learn how to make Tandoori-Spiced Chicken Breasts using healthy ingredients.


Submitted by abell1216

Makes 4 servings



Green pepper is okay, but use a serrano or cayenne pepper for the best flavor and heat! This is a great main course. Serve with Jasmine rice and a green vegetable such as broccoli.

Recipe Ingredients for Tandoori-Spiced Chicken Breasts

2 garlic cloves
3 tsp. salt
1 green pepper
2/3 cup low-fat plain yogurt
2 tbsp. lemon juice
4 tsp. grated gingerroot
3 tsp. coriander
1 1/2 tsp. turmeric
1 tsp. ground cumin
1 tsp. ground black pepper
1/2 tsp. grated nutmeg
1/4 tsp. ground cloves
1 1/4 lbs. chicken breasts
1/2 cup low-fat plain yogurt
1 tsp. lemon juice
1 pinch of cayenne pepper

Recipe Directions for Tandoori-Spiced Chicken Breasts

  1. Make Spice Paste: Mince garlic with salt and mash to a paste. Wearing protective gloves, mince chile (including seeds for a spicier paste) and in a bowl stir together with garlic paste and remaining spice ingredients. Make 3 diagonal cuts about 1/4 inch deep in each chicken breast and rub spice paste into cuts and all over chicken. Marinate chicken, covered, 30 minutes at cool room temp.

  2. Preheat broiler and line broiler pan with foil. Arrange chicken without crowding on rack of broiler pan. Broil about 3 inches from heat 8 minutes. Turn chicken over and broil until lightly browned and cooked through, about 6 more minutes.

  3. Make sauce while chicken is broiling:

  4. Stir together all sauce ingredients.

  5. Serve chicken and yogurt together.

Categories

Main Dish

Nutrition Facts
Serving Size 262.2g
Amount Per Serving
Calories
339
Calories from Fat
109
% Daily Value*
Total Fat
12.1g
19%
Saturated Fat
3.7g
19%
Trans Fat
0.0g
Cholesterol
130mg
43%
Sodium
1920mg
80%
Potassium
647mg
18%
Total Carbohydrates
10.3g
3%
Dietary Fiber
1.2g
5%
Sugars
6.1g
Protein
45.5g
Vitamin A 6% Vitamin C 49%
Calcium 17% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin B6
  • High in vitamin C
  •   Bad points
  • High in cholesterol
  • Very high in sodium
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