
For LGBTQ
Popular in Central Asia — Bangladesh, India and Pakistan — tandoori chicken is marinated in yogurt sauce with a unique blend of aromatic spices and turmeric, which gives the rich yellow color. In this recipe, marinated chicken is threaded on skewers, grilled, then served as an appetizer or main dish. Complement chicken tandoori with naan, an Indian flatbread, Cucumber-Mint Raita recipe, and your choice of vegetables and fruit.
3 boneless chicken breasts (about 2½ pounds)
1 cup plain low-fat yogurt
3 tablespoons fresh lime juice
1 tablespoon grated fresh ginger
1 teaspoon turmeric
1 teaspoon ground coriander
1 teaspoon cumin
½ teaspoon cardamom
¼ teaspoon cayenne pepper
¼ teaspoon ground cloves
¼ teaspoon salt
4 tablespoons vegetable oil
3 cups shredded lettuce
2 limes, cut in wedges
½ cup chopped mint leaves, for garnish
Before you begin: Wash your hands.
Serves 8
Calories: 270; Calories from fat: 110; Total fat: 12g; Saturated fat: 2g; Trans fat: 0g; Cholesterol: 85mg; Sodium 170mg; Total carbohydrate: 7g; Dietary fiber: 1g; Sugars: 3g; Protein: 33g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help!