Tandoori-Spiced Chicken

with Green Lentils, Heirloom Eggplant & Cucumber-Mint Yogurt

40 MIN

2 Servings

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From the Test Kitchen

This delicious, Indian-inspired meal is a celebration of spices. Tandoori chicken is a popular Indian dish, in which chicken is typically marinated in yogurt and coated in masala (a classic Indian spice mix). Here, we’re turning the yogurt into a sauce by combining it with mint and grated Persian cucumber. And we’re searing the coated chicken to lightly char the spices, bringing out their complex flavors. As a hearty, creamy side, we’re making green lentils, mixed with a second blend of spices and simmered with onion and heirloom eggplant. (Depending on what’s best in your area, your eggplant may be either slender and purple or round and white.)

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Nutrition

PER SERVING
Calories

575 Cals (est.)

fresh

ingredients

2 Boneless, Skinless Chicken Breasts
½ cup Green Lentils
½ cup Low-Fat, Plain Greek Yogurt
1 Heirloom Eggplant
1 Persian Cucumber
1 Yellow Onion
1 large bunch Mint
2 tsps Tandoori Spice Blend (Sweet Paprika, Ground Coriander, Ground Ginger, Garlic Powder & Ground Cayenne Pepper)
1 Tbsp Lentil Spice Blend (Garam Masala, Ground Turmeric & Whole Black Mustard Seeds)

time-saving

tips & techniques

step-by-step

instructions

Cook Along

1 Prepare the ingredients:

Wash and dry the fresh produce. Cut off and discard the stem end of the eggplant; medium dice. Peel and small dice the onion. Using a box grater, grate the cucumber into a medium bowl. Pick the mint leaves off the stems; discard the stems.

2 Cook the eggplant & onion:

In a large pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the eggplant and onion; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until softened. Add the lentil spice blend. Cook, stirring frequently, 30 seconds to 1 minute, or until the spices are toasted and fragrant.

3 Add the lentils:

Add the lentils and 3 cups of water to the pan of eggplant and onion; season with salt and pepper. Cook, stirring occasionally, 24 to 26 minutes, or until the lentils are tender. Remove from heat. Season with salt and pepper to taste.

4 Make the cucumber-mint yogurt:

While the lentils cook, using a spoon, press down on the grated cucumber to release any excess liquid; discard the liquid. To the bowl of drained cucumber, add the yogurt and half the mint (finely chopping just before adding); stir to combine and season with salt and pepper to taste.

5 Cook the chicken:

While the lentils continue to cook, pat the chicken dry with paper towels. Season on both sides with salt, pepper and the tandoori spice blend. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium until hot. Add the seasoned chicken and cook, loosely covering the pan with aluminum foil, 3 to 5 minutes per side, or until browned and cooked through. Remove from heat. Transfer the cooked chicken to a cutting board.

6 Finish & plate your dish:

Stir half the cucumber-mint yogurt into the pan of cooked lentils; season with salt and pepper to taste. Thinly slice the cooked chicken. Divide the cooked lentils between 2 dishes. Top with the sliced chicken. Garnish with the remaining mint (finely chopping just before adding). Serve with the remaining cucumber-mint yogurt on the side. Enjoy!