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Updated: April 1, 2012 8:01AM

This fragrant tandoori chicken hits the mark in both authenticity and dietary restrictions. Make an extra portion of the sauce to use on salmon, which takes to it especially well.

Start to finish: 1 hour 10 minutes (15 minutes active)


1 1/2 tablespoons safflower oil, divided1 medium yellow onion, cut into

1/4 -inch dice (1 1/2 cups)

3 cloves garlic, thinly sliced

1/2 teaspoon ground cardamom

1/2 teaspoon cayenne pepper

1/3 teaspoon turmeric

1/4 teaspoon ground cumin

1/4 teaspoon ground mace

1/8 teaspoon dry mustard

1/8 teaspoon cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon ground black pepper

1 teaspoon kosher salt


1/2 teaspoons lime juice1

1/2 tablespoons coconut milk

4 boneless, skinless chicken breasts (9 to 10 ounces each)

In a large saute pan over medium, heat 1 tablespoon of the oil. When the oil shimmers, reduce the heat to low and add the onion, garlic, cardamom, cayenne, turmeric, cumin, mace, mustard, cinnamon, nutmeg, pepper and salt. Cook until the onions begin to turn translucent, about 10 minutes, stirring occasionally.

Transfer the contents of the pan, scraping with a silicon spatula, to a blender. Add the lime juice and coconut milk. Blend well, about 1 minute.

Coat both sides of each chicken breast with the spice mixture. Place the chicken breasts flat on a plate, cover with plastic wrap, then refrigerate for 30 minutes.

Heat the broiler with a rack set in the middle of the oven.

Use the remaining 1/2 tablespoon of oil to lightly coat a 10x8-inch baking or roasting pan. Place the chicken breasts in an even layer in the pan. Broil for 10 minutes, then turn the chicken pieces over. Broil for 8 to 10 minutes longer. Remove from the oven and serve immediately.

From Barbara Kafka’s “The Intolerant Gourmet” (Artisan, $29.95)

Nutrition facts per serving:

360 calories, 10 g fat, 3 g saturated fat, 150 mg cholesterol, 4 g carbohydrates, 60 g protein, 650 mg sodium, 1 g fiber

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