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Tandoori Chicken with Rice

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(2 votes)
Tandoori Chicken with Rice
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Health Score:
81 / 100
45 min.
ready in 13 h. 15 min.
Ready in

Healthy, because

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Nutritional values

The classic of Indian cuisine requires yoghurt and lots of spices. The pungent substances and essential oils from ginger ensure that the circulation is stimulated and the blood flow improves throughout the body. In addition, chilli pepper with its capsaicin stimulates the metabolism and thus supports fat burning. And with the caraway seeds, digestion is improved.

You can buy the spices for Tandoori Chicken in well-assorted supermarkets, organic food stores or health food shops. Ghee can easily be replaced by clarified butter - in principle, both are the same. Butter is the starting product for ghee and clarified butter, later water and milk components were removed from the butter.

1 each contains
(Percentage of daily recommendation)
Calorie701 kcal(33 %)
Protein41.94 g(43 %)
Fat29.49 g(25 %)
Carbohydrates68.62 g(46 %)
Sugar added8.62 g(34 %)
Roughage5.42 g(18 %)
Vitamin A870.05 mg(108,756 %)
Vitamin D0.31 μg(2 %)
Vitamin E2.46 mg(21 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.3 mg(27 %)
Niacin19.13 mg(159 %)
Vitamin B₆0.83 mg(59 %)
Folate132.37 μg(44 %)
Pantothenic acid1.18 mg(20 %)
Biotin6.82 μg(15 %)
Vitamin B₁₂0.37 μg(12 %)
Vitamin C67.03 mg(71 %)
Potassium1,112.22 mg(28 %)
Calcium212.16 mg(21 %)
Magnesium92.43 mg(31 %)
Iron3.85 mg(26 %)
Iodine7.84 μg(4 %)
Zinc1.62 mg(20 %)
Saturated fatty acids15.06 g
Cholesterol141.53 mg


2 garlic cloves
1 pc fresh ginger (about 2 cm)
1 Tbsp olive oil
1 Tbsp ground paprika
2 Tbsps honey
1 tsp Cumin
1 generous pinch ground Mace
¼ tsp Turmeric
300 grams Natural yogurt
1 whole Lime (zested and juiced)
black peppers
4 skinless Chicken breasts (each about 150 grams)
1 Red chili pepper
1 onion
2 Tbsps Ghee (or butter)
2 Cardamom
2 cloves
½ tsp Garam Masala
4 tomatoes
150 milliliters Whipped cream
200 grams Basmati rice
½ tsp sweet ground paprika
200 grams baby Spinach
How healthy are the main ingredients?
Basmati riceSpinachWhipped creamgingerhoneyGhee

Preparation steps


Peel the garlic and the ginger and finely chop.


Mix both with the oil, paprika, honey, cumin, mace, turmeric, yogurt, lime juice and zest, salt and pepper in a bowl. Rinse the chicken breasts, pat dry, cut into large pieces, place in a baking dish and rub with the marinade. Cover with aluminum foil and let marinate at least overnight in the refrigerator.


Rinse the chile pepper, cut in half lengthwise, scrape out the seeds and cut into small cubes. Peel the onion and cut into pieces. Remove the meat from the marinade and slightly drain. Heat the Gghee in a large frying pan and saute the pieces of chicken 4 minutes. Remove and set aside. Add the cardamom with the cloves and saute with the onion and chile in the pot. Sprinkle with garam masala. Rinse the tomatoes, core, cut into small cubes and add to the cream. Season with a little salt, cover and simmer about 20 minutes.


Cook the rice in about 400 ml (approximately 1 2/3 cups) of boiling salted water until al dente. Pick through the spinach, rinse and spin dry.


Remove the cloves and cardamom pods. Add the chicken and simmer about 5 minutes. Then season with salt and paprika. Mix the cooked rice and half of the spinach into the chicken. Arrange on plates and serve sprinkled with the remaining spinach.