Recipe: Curry-Roasted Chicken

6 Mar
It tastes better than it looks in this photo. Actually, it looked better than this photo, too.

It tastes better than it looks in this photo. Actually, it looked better than this photo, too.

Time: 10 minutes to prep, 20 minutes to cook (chicken); 20 minutes to prep (cucumber raita)

Ingredients (chicken)

  • Vegetable oil spray
  • 1 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon onion or garlic salt
  • 1/8 teaspoon cayenne
  • 4 boneless, skinless chicken breast halves (about 4 ounces each)


  1. Preheat the oven to 350 degrees. Lightly spray a baking sheet with vegetable oil spray.
  2. In a small bowl, combine the curry powder, cumin, onion/garlic salt and cayenne
  3. Sprinkle both sides of the chicken with the curry mixture. Place the chicken on the prepared baking sheet with smooth side up. Lightly spray with vegetable oil spray.
  4. Bake for 20 minutes, or until the chicken is no longer pink in the center.
  5. Serve with cucumber raita (recipe below).

Ingredients (cucumber raita)

  • 1 small cucumber, peeled and seeded
  • 1/8 teaspoon salt
  • 8 ounces fat-free plain yogurt
  • 1/4 cup finely diced red bell pepper
  • 1/2 teaspoon grated peeled gingerroot
  • 2 tablespoons finely snipped fresh parsley or cilantro
  • 1/4 teaspoon cumin seeds or ground cumin
  • Pepper to taste


  1. Grate or dice the cucumber. Put in a colander and sprinkle with salt. Let drain for 5 minutes. Squeeze the cucumber to remove excess liquid.
  2. In a medium bowl, whisk the yogurt until smooth. Stir in the remaining ingredients except the pepper.
  3. Cover and refrigerate until ready to serve. Sprinkle with pepper before serving as an accompaniment to the chicken.


This was actually much simpler than you’d think. The curry seasonings are a rub. You can prepare the seasoning months in advance and but it out when you’re ready for this simple curry dish. The cucumber raita isn’t much different than the cucumber yogurt that goes with the black bean meatballs. This version has red pepper, which I thought made the yogurt too chunky. It did add nice color to the plate, though. I served mine over couscous, which always pairs well with anything curry. Courtesy of American Heart Association  Low-Fat, Low-Cholesterol Cookbook, Third Edition

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