Dinner Around the World

Tandoori Chicken

The yogurt in this fragrant, not-too-spicy dish makes the chicken extra tender and helps infuse the tandoori flavors.

  • 1/4 tsp. salt
  • 1/2 tsp. cumin
  • 2 tsp. tandoori spice (Sharwood's)
  • 1/4 cup plain nonfat yogurt
  • 1 lb. chicken breast
  • 1 cup basmati rice
  • 1 pkg. (10 oz.) frozen peas, thawed
  • Mango chutney, optional

  1. In large bowl, combine salt, cumin, and tandoori spice. Stir in yogurt. Add chicken and coat well, then set aside.
  2. Cook rice according to package directions. Stir in peas when rice is cooked; cover and let rest while chicken is cooking.
  3. Heat grill pan over medium-high heat, spray with cooking spray, and grill chicken, turning once, until cooked through, about 5 minutes. Serve with rice and top with mango chutney, if desired. Makes 4 servings.

Nutrition per serving: 343 cal; 36g protein; 3g fat; 47g carb; 59mg calcium; 3g fiber

How We Compute Our Nutritional Analysis: When there are ingredient choices, the first choice is used in analysis. Optional ingredients are omitted from analysis. When yield is listed as a range of servings (for example, 4 to 6 servings), analysis is always based on the first figure.

Copyright September 2006. Originally published from the September 2006 issue of Parents magazine.

Parents Are Talking

Add a Comment