Aarti's Easy Tandoori Chicken

Gluten Free
Very Healthy
Health score
65%
Aarti's Easy Tandoori Chicken
150 min.
2
875kcal

Suggestions

Ingredients

  •  chiles de árbol 
  •  seeds from cardamom pods green
  • tablespoon coriander seeds 
  • tablespoons fenugreek seeds 
  • inch ginger fresh peeled
  • cloves garlic 
  • teaspoon ground cinnamon 
  • teaspoon honey 
  •  juice of lime 
  • servings kosher salt and pepper black freshly ground
  • servings kosher salt and pepper black freshly ground to taste
  • servings juice of lemon to taste
  • cups salad greens mixed
  • servings olive oil to taste
  • tablespoons paprika 
  • 0.5 cup vegetable oil; peanut oil preferred 
  • cups yogurt plain (recommended: full fat)
  •  seeds from cardamom pod black
  •  chicken breasts boneless skinless
  • tablespoon vegetable oil 

Equipment

  • food processor
  • frying pan
  • blender
  • grill

Directions

  1. Toss the chicken breasts in 1 cup tandoori marinade. Cover and refrigerate for at least 2 hours, or up to overnight.
  2. In a saute pan, heat the vegetable oil, and cook the chicken for about 7 minutes per side, until cooked through. Alternately, you can also grill the chicken.
  3. Remove the chicken from the pan and pour the remaining 1 cup of marinade into the pan and bring to a gentle simmer. Stir in the honey and turn off the heat. Toss the salad greens with some olive oil, a squirt of lemon juice and salt, and pepper, to taste.
  4. Serve each chicken breast over a bed of greens and top with the heated tandoori sauce.
  5. Put the chiles, fenugreek seeds, coriander seeds, cloves, seeds from cardamom pods (Cook's Note: Crush the pods to open, remove the seeds and throw away the hulls.), paprika, and cinnamon in a saute pan over medium heat until fragrant and toasty, about 5 minutes. Stir to avoid burning.
  6. Pour the mixture into a coffee or spice grinder and grind to a fine powder.
  7. Throw the garlic and ginger into a food processor or blender and pulse until finely minced, then add the yogurt, oil, and lime juice. Process the mixture until as smooth as possible.
  8. Add the spice powder and process again. Season the mixture with salt, and pepper, to taste. Keep the marinade in the refrigerator until ready to use.

Nutrition Facts

Calories875kcal
Protein21.55%
Fat53.19%
Carbs25.26%

Properties

Glycemic Index
102.64
Glycemic Load
7.54
Inflammation Score
-10
Nutrition Score
50.877391213956%

Flavonoids

Eriodictyol
1.39mg
Hesperetin
4.86mg
Naringenin
0.32mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.2mg
Quercetin
0.42mg

Nutrients percent of daily need

Calories:875.17kcal
43.76%
Fat:54.09g
83.22%
Saturated Fat:16.31g
101.92%
Carbohydrates:57.81g
19.27%
Net Carbohydrates:46.58g
16.94%
Sugar:28.15g
31.28%
Cholesterol:136.02mg
45.34%
Sodium:401.79mg
17.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.32g
98.64%
Vitamin A:6762.83IU
135.26%
Manganese:2.12mg
106.11%
Phosphorus:861.19mg
86.12%
Vitamin B6:1.59mg
79.28%
Selenium:51.5µg
73.57%
Calcium:734.5mg
73.45%
Vitamin B3:14.27mg
71.37%
Vitamin B2:1.08mg
63.73%
Iron:10.4mg
57.79%
Potassium:1904.08mg
54.4%
Vitamin E:7.99mg
53.26%
Vitamin C:43.43mg
52.64%
Fiber:11.23g
44.91%
Magnesium:175.36mg
43.84%
Vitamin B5:4.03mg
40.32%
Zinc:5.23mg
34.85%
Vitamin B12:2.04µg
33.98%
Vitamin K:32.22µg
30.68%
Vitamin B1:0.38mg
25.19%
Copper:0.48mg
24.15%
Folate:90.52µg
22.63%
Vitamin D:0.6µg
4.02%