Tandoori Chicken Breasts
Nutritional values
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.3 g | (1 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 7.2 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 31 mg | (258 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 30 μg | (10 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 725 mg | (18 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 371 mg | |||
| Cholesterol | 133 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the chicken
- 4 Chicken breasts
- 1 lemon
- salt
- peppers (freshly ground)
- For the marinade
- 2 tsps freshly grated ginger
- 2 garlic cloves
- 350 grams Yogurt (0.1% fat)
- 2 Tbsps vegetable oil
- 2 tsps ground paprika
- 1 tsp ground Cumin
- Nutmeg (1 teaspoon)
- cilantro (1 teaspoon)
- ½ tsp black peppers
- Chili powder (per 1/2 teaspoon)
- ground Turmeric (per 1/2 teaspoon)
- 1 generous pinch red Food coloring
Preparation steps
For the chicken: Slice into each chicken breast 0.5 cm (approximately 1/4 inch deep) deep to butterfly. Place flat and season with salt, pepper and lemon juice. Allow to sit for 30 minutes.
For the marinade: Peel the ginger and garlic. Press the garlic through a garlic press. Blend the ginger and garlic with the yogurt, vegetable oil, paprika, cumin, nutmeg, cilantro, pepper, chili powder and turmeric until completely combined. Add red food coloring as desired.
Coat the chicken with the marinade and cover with aluminum foil. Allow to marinate in the refrigerator for 8 hours or overnight. Place the chicken on an aluminum foil lined baking sheet. Bake in a 180°C (approximately 350°F) oven until cooked, about 15-20 minutes. Brush with additional marinade as the chicken bakes.
To serve, arrange the chicken breasts on plates and serve with roasted onion rings if desired.
