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Cover: Some like it hot

03Apr 12

Light Chicken Tandoori Fillets

Light Tandoori ChickenMany people hear rumours that Indian food is fattening, but it doesn’t have to be. Many Indian recipes are quite light, and, the ones that are not can be re-worked to be made so. Often I take traditional recipes and find ways to cut down on the fat and calories.

For example, there’s a very low-fat and low-calorie way to enjoy a traditional Chicken Tandoori dish. First of all, if you only use chicken breast, it is much lighter. Secondly, using low-fat yoghurt cuts down on plenty of calories. And finally, by cooking it in the oven rather than frying it, you avoid all the extra fat from oils.

In some ways this is similar to my Chicken Tikka Masala recipe which uses more sauce and is served with rice.

Ingredients:

  • 800g chicken breast, cut into thin fillets

For the marinade:

  • 250g plain, low-fat yoghurt
  • Lemon juice from 3 freshly-squeezed lemons
  • 3 garlic cloves, ground
  • 1/2 tablespoon ground cumin
  • 1/2 teaspoon ground coriander
  • 5 ground cloves
  • 1 clove of cardamom
  • ½ tablespoon ginger powder
  • 1/2 teaspoon cayenne pepper powder
  • 1 tablespoon turmeric powder
  • 1 teaspoon salt
  • Pinch of black pepper

Preparation Method:

  1. Mix the yoghurt and lemon juice in a large bowl.
  2. Mince the garlic. Put it in the mortar and add salt to make the garlic easier to grind. Mash thoroughly. Do not remove it from the mortar.
  3. Add the cumin and coriander to the mortar and grind. It should almost form a paste at this point.
  4. Add the clove of cardamom and the 5 cloves. Crush well.
  5. Put these ground ingredients into the bowl with the yoghurt and lemon juice. Mix thoroughly.
  6. Add the ginger, cayenne pepper and turmeric and stir well.
  7. Add a pinch of black pepper.
  8. Put the chicken fillets in a Tupperware or a small container and cover them completely with the marinade.
  9. Leave in the fridge for at least 8 hours (but no more than 14).
  10. Take out the chicken and discard the marinade.
  11. Place the chicken on an oven tray or gridiron. Cook it for 20 minutes at 200 degrees Celsius.
  12. I personally like using the grill option in my oven, as it creates the delightful texture of the slightly crispy black lines, caused by the gridiron. I highly recommend it!

Makes: 4 servings
Takes: 25 minutes for the marinade, 8 hours to marinate, and 20 minutes for cooking

Note: Check out my recipe for spicy tomato chutney as a possible dressing for the chicken. If you are looking for something sweeter, this goosegog chutney is also a fine choice.

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One comment

  1. I love Indian food!

    Reply

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