Tandoori Style Chicken Legs
Nutritional values
(Percentage of daily recommendation)
| Calorie | 758 cal. | (36 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 12.5 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 18.2 mg | (152 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 45 μg | (15 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 767 mg | (19 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 17.8 g | |||
| Uric acid | 244 mg | |||
| Cholesterol | 137 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the chicken
- 4 Chicken legs
- juice of Limes
- salt
- peppers (from the mill)
- For the spice paste
- 250 grams Natural yogurt
- 4 Tbsps White vinegar
- 2 Tbsps Peanut oil
- 1 onion
- 1 garlic clove (pressed)
- 1 Tbsp freshly grated ginger
- 2 tsps cilantro
- 2 tsps Cumin
- ¼ tsp Turmeric
- 2 tsps sweet ground paprika
- ½ tsp Chili powder
- For the rice
- 300 grams Long grain rice
- 1 onion
- 1 tsp freshly grated ginger
- 1 Tbsp vegetable oil
- ½ can unsweetened Coconut milk (200 ml)
- salt
- 400 milliliters Vegetable broth
- 2 tsps Curry
- 1 tsp Turmeric
- 2 bay leaves
Preparation steps
Rinse the chicken legs under cold running water and pat dry. Rub the skin with lime juice and salt and pepper. Let rest for 30 minutes.
Combine the yogurt, vinegar, and oil. Peel the onion and finely chop. Add the onion and pressed garlic to the yogurt mixture with all the other spices and mix well to form the spice paste. Place the chicken legs in a greased baking dish and completely coat with the spice paste. Cover the dish with aluminum foil and let sit overnight in the refrigerator. If the paste slips off, recoat.
Remove the chicken from the refrigerator 1 hour before cooking, coat with the paste again, and bake covered in a preheated oven at 200°C (approximately 400°F) for 20 minutes. Remove the foil cover and cook another 10 minutes.
Wash the rice in a sieve under running water, then drain. Peel the onion and chop fine.
Heat oil in a pot and sauté onion and grated ginger over medium heat, stirring. Add rice, cook briefly, and add the coconut milk and vegetable broth, curry, and turmeric. Mix well. Next add salt to taste and bay leaves. Cover and cook for about 15 minutes over low heat. To serve, remove the bay leaves and place the chicken legs on the yellow rice.
