Indian Style Tandoori Chicken

5
Average: 5 (3 votes)
(3 votes)
Indian Style Tandoori Chicken
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Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 3 h. 45 min.
Ready in
Calories:
220
calories
Calories

Healthy, because

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Nutritional values

This tandoori chicken is low in fat and calories but high in protein and vitamins from the garlic and turmeric.

Naan, a traditional Indian flatbread, goes deliciously with this dish.

1 serving contains
(Percentage of daily recommendation)
Calorie220 kcal(10 %)
Protein28.44 g(29 %)
Fat8.47 g(7 %)
Carbohydrates6.18 g(4 %)
Sugar added0 g(0 %)
Roughage0.41 g(1 %)
Vitamin A50.2 mg(6,275 %)
Vitamin D0.09 μg(0 %)
Vitamin E0.63 mg(5 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.21 mg(19 %)
Niacin17.13 mg(143 %)
Vitamin B₆0.57 mg(41 %)
Folate4.15 μg(1 %)
Pantothenic acid0.85 mg(14 %)
Vitamin B₁₂0.46 μg(15 %)
Vitamin C2.2 mg(2 %)
Potassium333.45 mg(8 %)
Calcium75.17 mg(8 %)
Magnesium27.01 mg(9 %)
Iron1.14 mg(8 %)
Zinc0.92 mg(12 %)
Saturated fatty acids2.4 g
Cholesterol76.85 mg

Ingredients

for
4
Ingredients
4 chicken (skinned)
¾ cup low-fat plain Yogurt
1 ½ teaspoons Chili powder
¼ teaspoon ground Turmeric
1 teaspoon ground cilantro
1 teaspoon Garam Masala
1 teaspoon fresh ginger (grated)
1 clove garlic (pressed)
1 tablespoon lemon juice
1 teaspoon salt
1 tablespoon red Food coloring (optional)
1 tablespoon olive oil
Baby spinach (to garnish)
How healthy are the main ingredients?
chickenYogurtTurmericgingergarlicsalt

Preparation steps

1.
Wash and pat dry the chicken quarters. Make several slits in the flesh of each chicken piece, place in a bowl and set aside.
2.
Mix the yogurt, chili powder, turmeric, coriander, garam masala, ginger root, garlic, lemon juice, salt, red food coloring (if using), and olive oil together. Whisk until all the ingredients are thoroughly combined.
3.
Spoon the marinade mixture over the chicken, mix well, cover and marinate for 3 hours.
4.
Grill the chicken on a gas or charcoal grill until the chicken is cooked through and browned on both sides.
5.
Transfer cooked chicken to serving dish lined with baby spinach leaves. Serve.

Comments

Cyndy from EAT SMARTER's picture
You can marinate the chicken up to 24-hours in the refrigerator, and the taste will become a bit stronger.
 
If I marinate it for more than 3 hours (overnight?), would the taste become stronger or it would be spoiled?