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.
(Percentage of daily recommendation)
|Calorie||448 kcal||(21 %)|
|Protein||50 g||(51 %)|
|Fat||11 g||(9 %)|
|Carbohydrates||33 g||(22 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4.5 g||(15 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||2 mg||(17 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||29.7 mg||(248 %)|
|Vitamin B₆||1.3 mg||(93 %)|
|Folate||86 μg||(29 %)|
|Pantothenic acid||2.7 mg||(45 %)|
|Biotin||11.1 μg||(25 %)|
|Vitamin B₁₂||1 μg||(33 %)|
|Vitamin C||39 mg||(41 %)|
|Potassium||1,183 mg||(30 %)|
|Calcium||154 mg||(15 %)|
|Magnesium||124 mg||(41 %)|
|Iron||2.3 mg||(15 %)|
|Iodine||12 μg||(6 %)|
|Zinc||2.8 mg||(35 %)|
|Saturated fatty acids||2.6 g|
|Uric acid||387 mg|
Combine tandoori paste with 2 tablespoons yogurt and the chili powder in a bowl and mix until smooth.
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.
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.
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.
Cook corn in the milk mixture until kernels are tender, about 15 minutes.
Rinse cucumber, wipe dry, halve lengthwise and remove seeds with a spoon.
Coarsely grate cucumber.
Peel the mango, cut flesh from around pit and then finely chop. Squeeze juice from lime.
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.
Remove corn from milk with a skimmer. Serve with the chicken breasts and raita.