Tandoori-Spiced Chicken Salad

1½ pounds boneless, skinless chicken breasts, pounded to an even 1/2-inch thickness

2 cups no-salt-added chicken broth

Water, as needed

1 teaspoon cumin seed (may substitute ½ teaspoon ground cumin)

1 small clove garlic

¼ teaspoon salt, or more as needed

½ cup plain low-fat yogurt (not Greek style)

2 tablespoons low-fat mayonnaise

1 teaspoon fresh lemon juice

1 teaspoon peeled, finely grated fresh ginger root

½ teaspoon ground coriander

¼ teaspoon ground turmeric

¼ teaspoon freshly ground black pepper

1/8 teaspoon cayenne pepper (optional)

½ English (seedless) cucumber, seeded, quartered lengthwise and cut into 1/4-inch slices

1/3 cup fresh cilantro leaves (see note)

Arrange the pounded chicken breast pieces in a single layer in a large skillet; it's OK if the pieces overlap slightly. Add the broth and enough water to cover by about an inch. Cover and bring just to a boil over medium-high heat, then immediately remove from the heat; let the chicken sit in the liquid, covered, for about 10 minutes or until it is just cooked through.

Transfer the chicken to a container with a tightfitting lid, discarding the liquid. Cool, then cover and refrigerate for at least 30 minutes (and up to 3 days).

Toast the cumin seed in a small, dry skillet over medium heat; cook for about 2 minutes, stirring frequently, just until fragrant and lightly browned. Transfer to a mortar and pestle and crush the seeds a bit; or transfer to a cutting board and use the flat side of a chef's knife to do the crushing.

Mince the garlic on a cutting board, then sprinkle with the salt. Use the flat side of a chef's knife to reduce the mixture into a pastelike consistency.

Whisk together the yogurt, mayonnaise and lemon juice in a medium bowl. Add the ginger, coriander, turmeric, black pepper, the crushed cumin seed and garlic-salt paste, stirring to form a smooth dressing. Taste, and add the cayenne pepper, if using.

Cut the chicken into bite-size chunks and place in a mixing bowl, along with the cucumber and cilantro. Pour the dressing over and toss to coat. Taste, and season lightly with salt, as needed.

Note: If you're making the chicken salad in advance, wait to add the cilantro until just before serving.

Serve chilled, or at a cool room temperature over lettuce with lemon wedges, or with crusty bread.

Serves 4

Nutrition | Per serving (using 1.6 tablespoons chicken broth): 260 calories, 40 g protein, 5 g carbohydrates, 7 g fat, 2 g saturated fat, 130 mg cholesterol, 300 mg sodium, 0 g dietary fiber, 3 g sugar

From cookbook author and nutritionist Ellie Krieger