Tandoori chicken

This healthy take on the classic dish features a sweet and tart mango salad.

One of the foundations of Indian cooking is the subtle blending of spices—sometimes numbering in the dozens in just one recipe. "Don't be put off by the list of ingredients," says cookbook author Grace Parisi. "The spices here can be replaced with 1 ½ tablespoons good quality curry powder. And if you're looking for more heat, feel free to add as much chile as you like."

Serves 4

4 6-ounce boneless, skinless chicken breasts
1 tablespoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground fennel seed
½ teaspoon annatto powder (optional)
¼ teaspoon ground cayenne
¼ teaspoon ground turmeric
Pinch of ground cinnamon
Pinch of ground cloves
1 large garlic clove, mashed
2 teaspoons grated ginger
5.3 ounce container low-fat plain Greek yogurt
Salt and freshly ground pepper
1 large mango, peeled and cut into ½-inch pieces
½ small red onion, finely diced
1 small serrano or jalapeño chile, thinly sliced (seeded for less heat)
¼ cup chopped cilantro, plus sprigs for garnish
2 tablespoons lime juice
Neutral oil such as safflower or canola for grilling

1. Working with one piece at a time, place chicken breasts between sheets of plastic and pound evenly until ½-inch thick.

2. In a large bowl, combine the ground spices with the garlic, 1 ½ teaspoons of the ginger, yogurt, 2 tablespoons water, and season with salt and pepper. Dip chicken in the marinade, coating each side and let sit for 10 minutes (or up to 8 hours if you choose to make it ahead).

3. Meanwhile, make the mango salad. In a medium bowl, combine the mango slices with the remaining ½ teaspoon ginger, onion, chile, cilantro, and lime juice and season lightly with salt.

4. Light a grill and oil the grates. Remove the chicken from the bowl, scraping off some of the yogurt and brush both sides with oil. Season lightly with salt and pepper and grill over high heat, turning occasionally, until browned and cooked through, about 5 minutes.

To Serve:Transfer the chicken to a platter and serve with the mango salad.

Also in this series: Coconut Fish CurryandIndian Lentil Stew