Tandoori Chicken and Rice

(from kylerhea’s recipe box)

Winter 2012 issue 35 gr CARB 1 chicken breast half and 1 cup rice mixture/serving 344 calories/serving Exchanges: 1 vegetable 2 starch 3.5 lean meat

Source: Diabetic Living magazine

Prep time: 45 minutes
Cook time: 65 minutes
Serves 4 people

Categories: ***, April2013, Casseroles, Chicken, Healthy, Indian, SBF


  • 1 Tbs butter
  • 1/2 cup coarsely chopped onion
  • 1/2 cup coarsely shredded carrot
  • 1/2 cup chopped sweet red pepper
  • 1/2 of a fresh Anaheim chile pepper, seeded and chopped
  • 1 small zucchini, halved lengthwise and cut in 1/4-inch-thick slices
  • 2 cloves of garlic, thinly sliced
  • 1 14.5-ounce can reduced-sodium chicken broth
  • 2/3 cup uncooked long grain brown rice
  • 1/2 cup water
  • 1/4 cup no-salt-added tomato paste
  • 1 recipe Tandoori Spice Mixture
  • 1 1/2 tsp butter
  • 4 4-5 ounce skinless, boneless chicken breast halves
  • Snipped fresh cilantro
  • Tandoori Spice Mixture::
  • 1 tsp yellow curry powder
  • 1 tsp garam masala
  • 1/2 tsp ground ginger
  • 1/2 tsp ground cumin
  • 1/2 tsp coriander
  • 1/2 tsp cardamon
  • 1/4 tsp cinnamon
  • 1/4 tsp salt
  • 1/4 tsp black pepper


  1. Preheat oven to 350°F. Lightly coat a 2-quart rectangular baking dish with nonstick cooking spray.

  2. In a large skillet melt the 1 Tbs butter over medium heat. Add onion, carrot, sweet pepper and chile pepper; cook and stir 6 minutes. Stir in zucchini and garlic. Cook and stir 3 minutes more.

  3. Stir in broth, rice, the water, tomato paste, and 1 Tbs of the Tandoori Spice mixture. Bring to boiling; boil 1 minute. Pour rice mixture into prepared dish. Cover tightly with foil. Bake 45 minutes.

  4. Meanwhile, sprinkle remaining Tandoori spice mixture evenly over all sides of chicken. Using your fingers, rub spices into the meat. In a large skillet melt the 1 1/2 tsp butter over medium-high heat. Cook chicken in hot butter about 4 minutes or just until browned, turning once halfway through cooking. Transfer chicken to a plate; chill in refrigerator until needed.

  5. Remove rice mixture from oven and uncover it. Arrange chicken pieces on rice mixture. Replace foil. Bake 20-25 minutes more or until the chicken is done (165°) and rice is tender. To serve sprinkle with cilantro.

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