Tandoori Chicken Escalopes

This recipe, adapted from the Dukan Diet book, is a quick and simple way of bringing some Indian flavours into your cooking. Tandoori masala is a deep crimson spice mix that usually contains cayenne, garlic, ginger and onion, but is quite mild in flavour. It can be found in the ethnic aisle of your local supermarket, or at a South Asian/Indian grocer. While Dr. Dukan recommends this as a meal on its own in the "protein-only" Attack phase, we enjoy pairing it with vegetables and brown basmati rice or whole wheat naan.

Ingredients (Makes 6 servings)

• 1 cup (250 mL) low-fat plain yogurt
• 2 tbsp (30 mL) tandoori masala spice mix
• 3 cloves garlic, crushed
• 2-cm piece ginger, minced
• 2 green chilies, minced
• 1 tsp lemon juice
• 6 boneless, skinless chicken breasts, flattened into escalopes and scored

Method

1. In a medium-sized bowl, mix together yogurt, tandoori spice, garlic, ginger, chilies and lemon juice. Set aside.
2. Place chicken breasts in a large bowl or resealable bag. Pour yogurt-spice mixture over chicken, ensuring that it is evenly coated. Cover (or close bag) and refrigerate overnight.
3. When ready, cook in a 400˚F (200˚C) oven for about 15 minutes (the chicken should still be undercooked at ~140˚F/60˚C), then broil for about 5 minutes , until browned and fully cooked at 165˚F/74˚C before serving.

Nutrition Information (per serving)

121 calories, 2 g fat (1 g saturated, 0 g trans), 47 mg cholesterol, 6 g carbohydrate (1 g fibre, 4 g sugar), 18 g protein, 113 mg sodium.