Grilled Tandoori Chicken

Posted on 30. Oct, 2011 by Rob Connor in High Protein Snacks

Ready to cook, boneless, skinless chicken are a main stay of muscle building diets as they are low in fat and high in protein, and also simple to prepare. Chicken is also very versatile and can be prepared in a variety of ways without being boring. The chicken can take on a very smooth texture when marinated and grilled in this spicy yoghurt.

With its relatively small preparation and cooking time, this recipe is good for dinner or lunch situations.

Ingredients:

• 6 boneless, skinless chicken breasts
• 1 cup plain yoghurt
• 1 tbsp. chilli powder
• 1 tbsp. curry powder
• 2 tsp. grated fresh ginger root
• 1 tsp. ground cumin
• 1 tsp. salt
• 1/8 tsp. cayenne pepper

Preparation:

1. Pierce chicken breasts several times with the tines of a fork and set aside.
2. In large bowl combine yogurt and all of the spices and mix well.
3.  Add the chicken to the mixture and turn so all the chicken pieces are coated. Cover and chill for at least one hour, or overnight.
4. When ready to cook, prepare and preheat grill.
5. Remove chicken from marinade and cook on grill for about 15 minutes until thoroughly cooked, turning once during cooking time. You can also cook the chicken on a dual contact indoor grill, for 5-7 minutes until thoroughly cooked.
6. If you want to bake the chicken, preheat the oven to 375 degrees F.
7.  Place the chicken on a foil-lined jelly roll pan (you need the sides to catch the juice) and bake for 30-35 minutes until chicken registers 160 degrees F.
8.  Let stand 5 minutes and serve.

Nutrition (per serving):

• Kcal: 370
• Protein: 32g
• Carbs: 35g
• Fat: 1g

Serves: 3

You can serve with rice or corn, if preferred. Make a salad to top it off, or steam some vegetables to make this dish the perfectly balanced meal.

Tags: balanced meal, boneless skinless chicken breasts, cayenne pepper, chicken pieces, ginger root, ground cumin, marinade, muscle building, plain yoghurt, skinless chicken breasts, spices, tandoori chicken, tbsp chilli powder