Tandoori dishes are one of the healthiest options in most Indian restaurants because the food is cooked in a tandoor oven without fat. At home, using a hot grill gives similar results. These lean chicken breasts are served with creamy raita. All that is needed to complete the meal is some boiled basmati rice or naan bread.
Try this onion and herb raita: finely chop 200 g (7 oz) spring onions and place in a bowl. Stir in 4–6 tbsp finely chopped mint, 2 tbsp finely chopped coriander, 1 finely chopped fresh green chilli and 340 g (12 oz) plain low-fat yogurt. Fry 2 tsp cumin seeds over a high heat, stirring constantly, until they start to jump. Sprinkle on top of the raita. * For Indian-style kebabs, cut the breasts into cubes before you put them in the marinade. While preheating the grill, soak 8 bamboo skewers in water. Thread the chicken cubes onto the skewers, alternating with chunks of courgette and red and yellow peppers. Grill, basting with the marinade and turning the skewers over often, for 12–15 minutes.
Yogurt is an excellent source of protein and calcium, needed for healthy bones and teeth. It also provides useful amounts of phosphorus and vitamins B2 and B12, as well as bacteria that are beneficial to gut health. * Basmati rice is a good accompaniment as it has a low Glycaemic Index.
Excellent source of niacin, vitamin B6. Good source of calcium, potassium, selenium, vitamin B2. Useful source of copper, folate, iron, vitamin B1, vitamin B12, vitamin C, vitamin E, zinc.
- 03 Jan 2012