Dairy Farmers of Canada

Tasty Tandoori Grilled Chicken with a Twist

Our dietitians' favourite

This recipe is taken from the 2018 Milk Calendar. Subtle Indian flavours accented with a fresh peach salsa. A perfect meal for the whole family.

  • Prep: 15 min
  • Cooking: 10 min
  • Marinating Time: 2 h
Yields 4
tasty tandoori grilled chicken with a twist

Ingredients

  • Marinade
  • 3/4 cup (175 mL) plain yogurt
  • 1 1/2 tsp (7 mL) garam masala spice
  • 1/2 tsp (2 mL) turmeric
  • 3 cloves garlic minced
  • 1 tbsp (15 mL) finely grated ginger
  • 1/4 tsp (1 mL) salt
  • Freshly ground pepper
  • Chicken
  • 1 lb (500 g) boneless, skinless chicken breasts
  • 1/4 tsp (1 mL) each, salt and cayenne pepper
  • 3 tbsp (45 mL) lemon juice about 1 lemon
  • Peach Salsa
  • 2 peaches pitted and cut into 1/2-inch (1cm) pieces
  • 2 tbsp (30 mL) red pepper finely chopped
  • 2 tbsp (30 mL) red onion finely chopped
  • 1/4 tsp (1 mL) each, hot red chili flakes and salt
  • 2 tbsp (30 mL) lime juice
  • 1 tbsp (15 mL) finely chopped fresh coriander
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Preparation

Marinade:

In a medium bowl, stir yogurt with garam masala, turmeric, garlic, ginger, salt and pepper.

Chicken:

Place chicken in a dish just large enough to hold it. Using a sharp knife, make a few shallow slashes in each piece of chicken to allow marinade to penetrate. Sprinkle with salt and cayenne. Sprinkle lemon juice over chicken, trying to get it into slashes. Pour yogurt marinade over chicken, turning to coat. Cover, refrigerate and marinate for at least 2 hours, but preferably overnight.

Peach Salsa:

Place chopped peaches in a bowl along with red pepper, onion, chili flakes and salt; stir. Add lime juice and coriander. Refrigerate if not using right away.

Grease grill and preheat barbecue to medium-high. Remove chicken from yogurt mixture, leaving any yogurt clinging to it. Place on grill. Barbecue for 10 to 13 min, turning occasionally, brushing frequently with leftover marinade and moving to a cooler side of grill if needed, until chicken is cooked through. Serve with peach salsa.

Tips

Try chicken thighs for an economical change of pace in this recipe.

Instead of peaches, use nectarines, and try mint instead of coriander.

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Nutritional information

Per serving
Energy: 222 Calories
Protein: 32 g
Carbohydrate: 14 g
Fat: 4 g
Fibre: 1.7 g
Sodium: 438 mg

Top 5 Nutrients

(% DV*)
Calcium: 9 % / 104 mg
Vitamin B6: 62 %
Selenium: 60 %
Niacin: 56 %
Pantothenic Acid: 33 %

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