Grilled Tandoori Chicken

Gluten Free
Health score
7%
Grilled Tandoori Chicken
45 min.
4
473kcal

Suggestions

Ingredients

  • 0.1 teaspoon cayenne 
  • 3 pounds meat from a rotisserie chicken skinless cut into 8 pieces and
  • 3 tablespoons cooking oil 
  • 1 tablespoon ginger fresh chopped
  • 2 large garlic cloves chopped
  • 1.3 teaspoons ground coriander 
  • 0.8 teaspoon ground cumin 
  • 0.3 teaspoon ground turmeric 
  • 3 tablespoons juice of lemon 
  • 0.5 cup yogurt plain
  • 1.5 teaspoons salt 
  • 1.5 tablespoons water 

Equipment

  • bowl
  • frying pan
  • knife
  • grill

Directions

  1. Light the grill. Using a sharp knife, cut shallow incisions in the chicken pieces at about 1/2-inch intervals. In a large, glass dish or stainless-steel pan, combine the lemon juice, water, salt, and turmeric.
  2. Add the chicken pieces and turn to coat.
  3. Let the chicken pieces marinate for 5 minutes.
  4. Meanwhile, in a small bowl, combine the yogurt, garlic, ginger, coriander, cumin, and cayenne.
  5. Add to the chicken and lemon mixture; turn to coat.
  6. Let marinate for 10 minutes.
  7. Grill the chicken over moderately high heat, basting with oil, for 10 minutes. Turn and cook, basting with the remaining oil, until just done, about 10 minutes longer for the breasts, 12 for the thighs and drumsticks.
  8. Menu Suggestions: Indian flatbread, such as naan, is the traditional accompaniment to tandoori. You can grill store-bought naan or other flatbread, such as pita or lavash. In summer, the sweetness of grilled corn on the cob makes a nice balance to the spiciness of the chicken. Another option is eggplant, a favorite vegetable in India, sliced and grilled.
  9. Wine Recommendation: Spicy dishes such as this pair best with wines with low alcohol, high acidity, and a touch of fruitiness. Try an off-dry riesling from Oregon, California, or New York State.

Nutrition Facts

Calories473kcal
Protein27.1%
Fat69.79%
Carbs3.11%

Properties

Glycemic Index
26.5
Glycemic Load
0.47
Inflammation Score
-8
Nutrition Score
13.619130518125%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Myricetin
0.03mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:472.6kcal
23.63%
Fat:36.35g
55.93%
Saturated Fat:8.48g
53%
Carbohydrates:3.64g
1.21%
Net Carbohydrates:3.19g
1.16%
Sugar:1.77g
1.97%
Cholesterol:126.45mg
42.15%
Sodium:1002.24mg
43.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.76g
63.53%
Vitamin B3:11.2mg
56.02%
Selenium:24.62µg
35.17%
Vitamin B6:0.61mg
30.67%
Phosphorus:277.87mg
27.79%
Vitamin B5:1.63mg
16.32%
Zinc:2.41mg
16.04%
Vitamin E:2.4mg
16.02%
Vitamin B2:0.25mg
14.55%
Potassium:400.18mg
11.43%
Iron:1.94mg
10.8%
Magnesium:41.99mg
10.5%
Vitamin B12:0.62µg
10.33%
Vitamin K:10.11µg
9.63%
Vitamin C:7.92mg
9.59%
Vitamin B1:0.12mg
7.82%
Calcium:67.64mg
6.76%
Vitamin A:290.51IU
5.81%
Copper:0.1mg
5.16%
Manganese:0.1mg
5.02%
Folate:14.58µg
3.65%
Vitamin D:0.36µg
2.38%
Fiber:0.44g
1.78%
Source:My Recipes