Tandoori Chicken
Nutritional values
(Percentage of daily recommendation)
| Calorie | 296 cal. | (14 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.4 g | (8 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 39.9 μg | (67 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 31.6 mg | (263 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 844 mg | (21 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 385 mg | |||
| Cholesterol | 127 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 1 garlic clove
- 1 tsp ground Cumin
- 1 tsp ground Cumin
- 1 tsp Garam Masala
- 1 tsp ground cilantro
- freshly ground peppers
- 1 generous pinch Chili powder
- 1 tsp freshly grated ginger
- 1 tsp lemon zest
- 100 grams Yogurt (0.1% fat)
- 1 handful chopped fresh cilantro
- 4 Chicken breasts (each about 140 grams)
- salt
- 1 Mango
- 1 Red onion
- 1 Red chili pepper
- ½ lemon (juiced)
- 1 pinch brown sugar
- chopped fresh cilantro (for garnish)
Preparation steps
For the marinade, peel the garlic and finely chop. Mix with the spices, ginger, lemon zest, yogurt and and half of the cilantro. Rinse the chicken, pat dry and mix with the marinade. Cover and refrigerate overnight.
Remove from the marinade place on the grill (over indirect heat), season with salt and cook for about 20 minutes with the lid closed. Turn halfway through and coat with the marinade.
For the relish, peel the mango, cut the flesh from the core and cut into small cubes. Peel the onion and finely chop. Rinse the chile, cut in half, trim and finely chop. Mix with the remaining cilantro leaves and prepared ingredients and season with lemon juice, salt, pepper and sugar.
Remove the chicken from the grill and arrange on a large platter with the relish. Serve sprinkled with cilantro.
