Tuesday, April 26, 2016

Tandoori Grilled Chicken with Easy Raita

Tandoori Grilled Chicken over green onion Cauliflower Rice and Easy Raita

With the weather heating up I love lighter food, fresh flavors and textures.  This chicken is delicious on its own but as a composed meal it works very well, and even the next day chopped up and tossed with Greek yogurt and chopped veggies as a light lunch.  As a semi homemade meal I need to give props to Trader Joes for making the world’s best cauliflower rice, because without that this week I would have been cranky as all get out trying to avoid carbs!  I suggest getting to a Trader Joes at 8 am when they open and scooping up a few bags, but if you don’t care about carbs any rice or quinoa is also excellent with this!  I am going to give you the ingredients to make your own Tandoori spice mixture which can be made in advance and stored in an airtight container for about a month!  It is excellent on skinless boneless chicken, or bone in chicken on the grill. 

Ingredients for Tandoori Seasoning mix

1 tbsp. ground ginger

1 tbsp. ground cumin

1 tbsp. ground coriander

1 tbsp. paprika

1 tbsp. turmeric

1 tsp. salt

1-2 tsp. cayenne pepper


Add all to a bowl and stir to combine.

Ingredients for Chicken

1 cup 0% plain Greek yogurt

2 tbsp. canola oil

2 tbsp. Tandoori Spice mix

2 lbs. boneless skinless chicken tenders

1 large zip lock bag


Add all ingredients to large zip lock bag, and mush together to combine (super technical right?).  Let marinade for anywhere between 1 hour and overnight.

Grill until chicken is 165 degrees with your meat thermometer. 

Ingredients for Easy Raita

1 cucumber, pealed and seeded, cut into a large dice or match sticks

1-2 carrots, peeled and cut into large dice or match sticks

3 radishes, cut into a large dice or match sticks

½ jalapeno seeded and finely diced

1 small plain 0% Greek yogurt

Salt and pepper


Combine all ingredients in a bowl. Season to taste with salt and pepper.  Serve with tandoori Chicken. 

For the cauliflower rice, simply prepare as directed on the bag and add thinly sliced green onions throughout.  You can do this with regular rice, brown rice, or quinoa as well.  Or serve the chicken and raita over mixed greens with a squeeze of lemon and drizzle of olive oil for a no carb solution!

No comments:

Post a Comment