Grilled Tandoori Chicken

Gluten Free
Health score
16%
Grilled Tandoori Chicken
45 min.
8
296kcal

Suggestions

Ingredients

  • teaspoons canola oil 
  • 0.5 cup ginger fresh peeled coarsely chopped
  • teaspoons garam masala 
  •  garlic cloves crushed
  • teaspoons ground coriander divided
  • teaspoons ground cumin divided
  • teaspoon ground pepper red
  • teaspoon ground turmeric 
  • teaspoons hungarian paprika sweet
  • 0.3 cup juice of lemon fresh divided
  • 2.5 cups yogurt plain low-fat divided
  • cups onion coarsely chopped
  • teaspoons salt divided
  • teaspoons serrano chile seeded finely chopped
  • pounds chicken thighs boneless skinless

Equipment

  • food processor
  • bowl
  • frying pan
  • grill
  • ziploc bags

Directions

  1. Heat oil in a small nonstick skillet over medium-high heat.
  2. Add paprika, 1 1/2 teaspoons cumin, 1 1/2 teaspoons coriander, garam masala, turmeric, and red pepper to pan; cook 2 minutes or until fragrant, stirring constantly.
  3. Remove from pan; cool.
  4. Place onion and next 3 ingredients in a food processor; process until smooth.
  5. Add spice mixture, 1/2 cup yogurt, 2 tablespoons juice, and 1 3/4 teaspoons salt to onion mixture; process until smooth.
  6. Transfer mixture to a large heavy-duty zip-top plastic bag.
  7. Cut 3 shallow slits in each chicken thigh.
  8. Add chicken to bag, and seal. Toss to coat. Marinate in refrigerator 8 hours or overnight, turning occasionally.
  9. Preheat grill to medium-high heat.
  10. Combine remaining 2 cups yogurt, remaining 2 tablespoons juice, remaining 1/2 teaspoon cumin, remaining 1/2 teaspoon coriander, and remaining 1/4 teaspoon salt in a bowl, stirring well. Cover and chill.
  11. Remove chicken from bag; discard marinade.
  12. Place chicken on grill rack coated with cooking spray. Grill 7 minutes on each side or until done.
  13. Serve with yogurt mixture.

Nutrition Facts

Calories296kcal
Protein51.87%
Fat29.97%
Carbs18.16%

Properties

Glycemic Index
16.13
Glycemic Load
1.31
Inflammation Score
-9
Nutrition Score
19.970435018125%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.1mg
Naringenin
0.11mg
Luteolin
0.03mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.06mg
Quercetin
8.28mg

Nutrients percent of daily need

Calories:296.46kcal
14.82%
Fat:9.76g
15.01%
Saturated Fat:2.68g
16.73%
Carbohydrates:13.3g
4.43%
Net Carbohydrates:11.57g
4.21%
Sugar:7.58g
8.42%
Cholesterol:166.19mg
55.4%
Sodium:791.58mg
34.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.99g
75.98%
Selenium:41.9µg
59.86%
Vitamin B3:9.88mg
49.41%
Vitamin B6:0.93mg
46.47%
Phosphorus:456.45mg
45.65%
Vitamin B2:0.5mg
29.46%
Vitamin B5:2.61mg
26.09%
Vitamin B12:1.52µg
25.29%
Zinc:3.5mg
23.36%
Potassium:750.15mg
21.43%
Calcium:183.2mg
18.32%
Magnesium:66.17mg
16.54%
Vitamin B1:0.22mg
14.91%
Vitamin A:689IU
13.78%
Iron:2.36mg
13.09%
Manganese:0.22mg
10.79%
Vitamin C:8.39mg
10.17%
Copper:0.16mg
8.22%
Fiber:1.73g
6.92%
Vitamin K:7.14µg
6.8%
Folate:26.12µg
6.53%
Vitamin E:0.94mg
6.23%
Source:My Recipes