Tandoori Chicken and Couscous

Yield: 6 servings (serving size: 1 chicken breast half and 1 cup couscous or 1 chicken thigh, 1 drumstick, and 1 cup couscous)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 390
  • Calories from fat: 17%
  • Fat: 7.4g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 1.5g
  • Protein: 35.7g
  • Carbohydrate: 44.3g
  • Fiber: 2.1g
  • Cholesterol: 84mg
  • Iron: 2.5mg
  • Sodium: 307mg
  • Calcium: 94mg

Ingredients

  • 3 skinned chicken breast halves (about 1 1/2 pounds)
  • 3 skinned chicken thighs (about 3/4 pound)
  • 3 skinned chicken drumsticks (about 1/2 pound)
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 cup plain nonfat yogurt
  • 1 1/2 tablespoons fresh lime juice
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground turmeric
  • 2 teaspoons grated peeled gingerroot
  • 1/4 teaspoon ground red pepper
  • 2 garlic cloves, minced
  • 1/2 teaspoon paprika
  • 6 cups hot cooked couscous

Preparation

  1. Place chicken pieces in a 10 x 10-inch casserole dish, and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  2. Combine the remaining salt and pepper, nonfat yogurt, lime juice, and next 5 ingredients (yogurt through garlic) in a bowl, and stir well. Pour the yogurt mixture over the chicken; cover and marinate in refrigerator for at least 8 hours.
  3. Uncover and sprinkle with paprika. Cover with wax paper, and microwave at HIGH for 18 to 20 minutes, rotating dish a half-turn after 9 minutes. Let stand, covered, 10 minutes. Remove the chicken from dish, and discard yogurt mixture. Serve the chicken over hot couscous.
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