Carb-Wise: BBQ Indian-Inspired Chicken Breasts
with Grilled Veggies & Minty Raita
Cooking time
20 minutes
Servings
2/4
Calories
380 /serving
A cascade of fresh mint leaves finishes this late-spring supper in style. And a swoosh of creamy, lime-spiked raita starts off each plate with a base layer of flavour. In between, you’ll love digging into juicy chicken breasts grilled to perfection in a dusting of Indian-themed spices. Throw full-length carrots and hardy Asian greens on the barbecue for a side that puts the char in charming. Sit down, inside or out, to a complete carb-light meal.
We will send you:
- 2 Chicken breasts
- 300g Carrots (orange or multicoloured)
- 225g Asian greens (yu choy or gai lan)
- 1 Bunch of mint
- 1 Lime
- 60g Garlic-cucumber yogurt (raita)
- 8g Mellow Mumbai spices (garlic purée, sea salt, coriander, ginger purée, paprika, cumin, turmeric, fennel seeds, dried fenugreek leaves, black peppercorn)
Contains: Milk
You will need:
Oil
Salt & pepper (S&P)
BBQ (or grill pan)
Total Fat
11 g
Saturated Fat
3 g
Sodium
520 mg
Total Carb
28 g
Sugars
12 g
Protein
45 g
Fibre
8 g
Preparation
Mise en place
Heat the BBQ on high, making sure to oil the grill first. Halve the carrots lengthwise (quarter if large). Quarter the lime. Remove the bottom ½ inch of the yu choy stems. Pick the mint leaves off the stems; finely chop the leaves.
Grill the chicken
Pat the chicken* dry with paper towel; season with ½ the spices and S&P. Add to the BBQ (or to a grill pan heated with a drizzle of oil on medium-high, partially covered) and grill, 6 to 8 min. per side, until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain. Reserve the grill pan, if using.
Grill the vegetables
In a large bowl, combine the carrots, yu choy, a drizzle of oil, the remaining spices and S&P. Add the carrots to the BBQ (or to the reserved grill pan heated on medium-high) and grill, turning occasionally, 9 to 12 min., until slightly charred and tender. In the final 4 to 6 min., add the yu choy. Squeeze the juice of 1 lime wedge (double for 4 portions) over.
Make the minty raita & serve
In a small bowl, combine the raita, juice of 1 remaining lime wedge (double for 4 portions) and ½ the mint. Divide the minty raita between your plates and spread out in a circular motion. Top with the chicken and vegetables. Garnish with the remaining mint and lime wedges. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
