Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Indian Style Spicy Chicken (Chicken Tikka Masala)
- Ingredients
- 1 ready to cook chicken (about 1.2 - 1.4 kg)
- salt
- peppers (freshly ground)
- 1 fresh lemon (for juice)
- For Marinade
- 2 tsps freshly grated ginger
- 2 garlic cloves
- 500 grams Yogurt (0.1% fat)
- 2 Tbsps vegetable oil
- 1 tsp ground paprika
- ½ tsp ground Cumin
- ½ tsp black peppers
- ½ tsp Chili powder
- ½ tsp Turmeric
- 2 Tbsps freshly chopped cilantro
Rinse chicken, pat dry and cut into 6-8 parts. Pound chicken pieces with a meat mallet until flat. Sprinkle with salt and pepper and drizzle with lemon juice. Let stand about 30 minutes. Peel ginger and garlic. Press garlic through garlic press. Combine yogurt with all spices for marinade and chopped cilantro leaves. Generously coat chicken pieces with marinade and cover with aluminum foil. Marinate for 8 hours or overnight in refrigerator. Reserve any remaining marinade.
Preheat the oven to 180°C (approximately 350°F).
Line a baking sheet with aluminum foil and place chicken pieces on it. Bake chicken in preheated oven for 35-40 minutes. Baste with marinade as chicken is cooking.
Heat reserved marinade on low heat until heated through and add chicken to it. Let stand for 5 minutes. Serve with rice.
(Percentage of daily recommendation)
| Calorie | 397 cal. | (19 %) | ||
| Protein | 64 g | (65 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.4 g | (1 %) |
Healthy, because
Chicken and curry are an absolute culinary dream team! So chicken is perfect for low-carb fans, while the many spices convince with various benefits. For example, chilli boosts our metabolism, while ginger has an antibacterial effect. Cumin supports digestion and can even relieve flatulence!
Even smarter
Coriander contains a wealth of essential oils such as linalool, geraniol, borneol, pinene and coriandrol. However, not everyone likes the herb, and the reason why some people do not like the taste of coriander and perceive it as soapy is probably genetic.