On The Table

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BistroMD's My Night Recipe: Tandoori Chicken Masala

Courtesy of Chef Krishna, this Tandoori Chicken Masala recipe will make your My Night more exotic, and equally delicious.

BistroMD's My Night Recipe: Tandoori Chicken Masala

As BistroMD’s newest chef, Chef Krishna specializes in creating exotic cuisine that is both healthy and delicious. To inspire you to cook with a passion on your weekly "My Night" Chef Krishna is bringing you colorful and easy-to-make, Tandoori Chicken Masala.

You will need:

1. 6 ounce lean, boneless, skinless, chicken breast

2. 2 tablespoons Tandoori Masala (can be purchased at any Indian food store)

3. ½ cup of 2% fage Greek yogurt

4. Pinch of salt to taste

5. Fresh head of Bok Choy (3 ounces, chopped)

6. Five Spice Powder (1/2 teaspoon)

7. Bag of Brown Basmati Rice (less than 2 pounds)


1. Combine the yogurt and Tandoori paste in a shallow, rectangular dish along with the chicken, and marinate for two hours.

2. After the chicken has been marinated, cook chicken in a non-stick sauce pan over medium heat, for 3-4 minutes on each side. Cook until internal temperature reaches 165 degrees, or until chicken is no longer pink on the inside.

3. Chop a three ounce serving of Bok Choy. Combine Bok Choy with a ½ teaspoon of five spice, and sauté in a skillet for 3 minutes over medium heat. (Bok Choy is a healthier substitution, and it is easier to prepare than the peppers pictured in the photo of the dish above.)

4. Cook brown Basmati rice according to package directions.

5. On a plate, spread Bok Choy on the bottom, and place the cooked Tandoori Chicken on top. Serve with a side of brown rice, and you are ready to enjoy!

Nutritional Information:

Amount Per Serving

Calories: 281

Fat: 6.1 grams

Protein: 52.8 grams

Carbohydrates: 16 grams