EatSmarter exclusive recipe

Indian Chicken

with Mango and Cucumber Raita
4.666665
Average: 4.7 (3 votes)
(3 votes)
Indian Chicken

Indian Chicken - A typical Indian accompaniment: raita, a spicy yogurt sauce

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Health Score:
Health Score
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 5 h. 50 min.
Ready in
Calories:
448
calories
Calories

Healthy, because

Even smarter

Nutritional values

The combination of poultry, corn and raita provides a lot of protein, vitamins, minerals and little fat. This sharpens night vision, lowers cholesterol levels, promotes the work of the bile, protects the heart and vessels and improves blood lipids.

If cooking the corn on the cob is too much work for you, take corn kernels out of the can. They are also available in organic quality. Simply heat the yellow corn kernels with a little butter and serve as a side dish - with parsley or coriander green as desired.

1 serving contains
(Percentage of daily recommendation)
Calorie448 kcal(21 %)
Protein50 g(51 %)
Fat11 g(9 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.1 μg(1 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin29.7 mg(248 %)
Vitamin B₆1.3 mg(93 %)
Folate86 μg(29 %)
Pantothenic acid2.7 mg(45 %)
Biotin11.1 μg(25 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C39 mg(41 %)
Potassium1,183 mg(30 %)
Calcium154 mg(15 %)
Magnesium124 mg(41 %)
Iron2.3 mg(15 %)
Iodine12 μg(6 %)
Zinc2.8 mg(35 %)
Saturated fatty acids2.6 g
Uric acid387 mg
Cholesterol129 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1 tablespoon
Tandoori paste (from a jar)
5 ounces
1 pinch
2
Chicken breasts (each about 180 grams)
¾ cup
2
Ears of corn (about 800 grams)
1
Mini cucumber (about 175 grams)
¼
Mango (about 125 grams)
½
3 sprigs
Preparation

Kitchen utensils

1 Pot, 1 Baking sheet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Box grater, 1 Slotted spoon, 1 Citrus juicer, 1 Fork, 1 Plastic wrap

Preparation steps

1.
Indian Chicken preparation step 1

Combine tandoori paste with 2 tablespoons yogurt and the chili powder in a bowl and mix until smooth.

2.
Indian Chicken preparation step 2

Rinse the chicken breasts and pat dry. Coat the chicken with yogurt mixture. Cover with plastic wrap and let marinate in the refrigerator for at least 5 hours, or preferably overnight. 

3.
Indian Chicken preparation step 3

Place the marinated chicken breasts on a baking sheet (greased if desired) and bake on middle rack of preheated oven at 200°C (fan: 180°C, gas mark 3) (approximately 400°F) until cooked through, 25-30 minutes.

4.
Indian Chicken preparation step 4

In a pot, bring milk and 200 ml (approximately 3/4 cup) water to a boil. Shuck corn and remove silks. Cut corn into rounds, about 4 cm (approximately 1 3/4 inches) thick. 

5.
Indian Chicken preparation step 5

Cook corn in the milk mixture until kernels are tender, about 15 minutes.

6.
Indian Chicken preparation step 6

Rinse cucumber, wipe dry, halve lengthwise and remove seeds with a spoon.

7.
Indian Chicken preparation step 7

Coarsely grate cucumber.

8.
Indian Chicken preparation step 8

Peel the mango, cut flesh from around pit and then finely chop. Squeeze juice from lime.

9.
Indian Chicken preparation step 9

For the raita, rinse mint, shake dry, pluck leaves and coarsely chop. Combine cucumber, mango and mint with remaining yogurt in a bowl and mix well. Season with salt, pepper and 1 tablespoon lime juice.

10.
Indian Chicken preparation step 10

Remove corn from milk with a skimmer. Serve with the chicken breasts and raita.