Indian-style grilled chicken breasts

    30 min

    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.

    9 people made this

    Serves: 4 

    • 4 skinless boneless chicken breasts fillets, about 140 g (5 oz) each
    • sunflower oil for brushing
    • lemon or lime wedges to serve
    • sprigs of fresh coriander to garnish
    • Yogurt marinade
    • 1 garlic clove, crushed
    • 1 tbsp finely chopped fresh root ginger
    • 1½ tsp tomato purée
    • 1½ tsp garam masala
    • 1½ tsp ground coriander
    • 1½ tsp ground cumin
    • ¼ tsp turmeric
    • pinch of cayenne pepper, or to taste
    • 100 g (3½ oz) plain low-fat yogurt
    • Raita (see our recipe on this site)

    Prep:15min  ›  Cook:15min  ›  Ready in:30min 

    1. Preheat the grill to high. To make the marinade, put the marinade ingredients into a large bowl and whisk together well. If you prefer, put the ingredients in a blender or food processor and process until well blended. Transfer to a bowl large enough to hold all the chicken breasts.
    2. Score 2 slits on each side of the chicken breasts. Place them in the marinade, turning to coat and rubbing the marinade into the slits. (If you have time, leave the chicken to marinate in the fridge overnight.)
    3. Brush the grill rack with oil, then place the chicken breasts on top. Grill for 12–15 minutes, turning and basting with the remaining marinade, until the juices run clear when the chicken is pierced with a knife, and the marinade is beginning to look slightly charred.
    4. Meanwhile, combine all the ingredients for the raita in a bowl. Stir well to mix. Spoon the raita into a serving bowl.
    5. Transfer the chicken breasts to a serving plate. Add lemon or lime wedges and garnish with coriander sprigs. Serve with the raita on the side.

    Some more ideas

    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.

    Plus points

    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.

    Each serving provides

    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.

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     -  03 Jan 2012