Chicken Tandoori with Cilantro Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 357 cal. | (17 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.9 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 15.5 μg | (26 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 31.4 mg | (262 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 846 mg | (21 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 379 mg | |||
| Cholesterol | 138 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 4 Chicken breasts
- freshly ground peppers
- salt
- 1 lemon
- For the marinade
- 2 garlic cloves
- 200 grams Yogurt (0.1% fat)
- 2 Tbsps vegetable oil (plus more for the grill grates)
- 2 tsps freshly grated ginger
- 2 tsps ground paprika
- 1 tsp ground Cumin
- 1 tsp ground Nutmeg
- 1 tsp ground coriander
- ½ tsp black peppers
- ½ tsp Chili powder
- ½ tsp ground Turmeric
- 1 generous pinch Red Food coloring
- For the Cilantro Sauce
- ½ bunch cilantro
- 1 onion
- 2 garlic cloves
- 1 Tomato
- 200 grams Yogurt (0.1% fat)
- ½ untreated Lime (juice)
- 2 Tbsps Whipped cream (at least 30% fat content)
- cayenne pepper
Preparation steps
For the marinade: Cut the chicken into bite-sized pieces and lightly flatten. Sprinkle with salt, pepper and lemon juice and refrigerate 30 minutes. Peel the garlic. In a bowl, whisk together the yogurt, oil and all the spices. Press the garlic through a garlic press and add to the bowl with the yogurt. Add the chicken to the bowl, tossing to coat. Cover and refrigerate overnight.
For the cilantro sauce: Set aside some cilantro leaves for garnish and finely chop the rest. Peel the onion and garlic and finely chop. Rinse the tomatoes, quarter, remove the seeds and finely chop. In a bowl, stir together the yogurt, lime juice and the cream and season with salt and cayenne pepper.
Heat the grill to medium and lightly oil the grates. In a bowl, stir together the onions, garlic, tomato and the chopped cilantro and garnish with cilantro leaves. Lift the chicken from the marinade; reserve the marinade. Thread the chicken on skewers. Place the skewers on the grill and cook, turning the skewers as they brown and brushing with the marinade, until the chicken is cooked through, 8 -10 minutes. Serve the tandoori chicken skewers with cilantro sauce and small flatbreads.
