Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Tandoori Chicken with Melon Salsa

Tandoori Chicken with Melon Salsa

9 h. 30 min.
Time:
Ingredientsfor  
For the chicken
1 chicken
1 lemon
salt
freshly ground pepper
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
1 pinch Nutmeg
1 tsp cilantro
½ tsp black peppers
½ tsp Chili powder
½ tsp ground Turmeric
1 generous pinch Red Food coloring
For the melon salsa
1 honeydew melon
1 Red onion
1 Red chili pepper
2 sprigs cilantro (chopped)
salt
freshly ground pepper
How healthy are the main ingredients?
gingerchickenlemonsaltgarlic cloveCumin
Preparation
1.

For the chicken, break down chicken into 6–8 parts. Carve surface of pieces about 1/2 cm (approximately 1/5 inch) deep and lay flat. Season with salt and pepper to taste and sprinkle with lemon juice. Let sit for about 30 minutes.

For the marindate, peel ginger and garlic and put through garlic press. Mix yogurt with oil and spices. Dye red as desired. Generously coat chicken pieces with marinade and seal dish with aluminum foil. Marinate for 8 hours or overnight in refrigerator. Preheat oven to 180°C (approximately 350°F). Place aluminum foil on a baking sheet and lay out chicken parts. Bake for 35–40 minutes, basting often with marinade.

2.

Halve melon, remove seeds, peel and cut flesh into small cubes.

3.

Peel onion and cut into cubes. Rinse chile peppers, remove seeds and cut into small cubes.

4.

Mix melon, chiles, onion and cilantro and season with salt and pepper to taste.

5.

Serve tandoori chicken with melon salsa on a plate.

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.