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Ingredients

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Indian Chicken

Indian Chicken

with Mango and Cucumber Raita
50 min., ready in 5 h. 50 min.
Time:
448
calories
Calories:
Health Score:
90 / 100
Ingredientsfor  
Ingredients
1 Tbsp Tandoori paste (from a jar)
5 ozs Yogurt (3.5% fat)
1 pinch Chili powder
2 Chicken breasts (each about 180 grams)
¾ cup
2 Corn (about 800 grams)
1 Cucumber (about 175 grams)
¼ Mango (about 125 grams)
½ Lime
3 sprigs mint
salt
peppers
How healthy are the main ingredients?
mintChicken breastCornCucumberMangoLime
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie448 cal.(21 %)
Protein50 g(51 %)
Fat11 g(9 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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.

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