Tandoori Chicken

Gluten Free
Health score
11%
Tandoori Chicken
45 min.
4
171kcal

Suggestions


Indulge in the vibrant flavors of Tandoori Chicken, a dish that brings the essence of Indian cuisine right to your kitchen! This gluten-free delight is not only a feast for the senses but also a healthy option, clocking in at just 171 calories per serving. Perfect for lunch or dinner, this main course is sure to impress your family and friends.

Imagine succulent, skinless chicken breast halves marinated in a rich blend of spices, including black pepper, chili powder, and ground cumin, combined with the tanginess of fresh lemon juice and creamy low-fat yogurt. The marinade infuses the chicken with a depth of flavor that is both aromatic and mouthwatering. After marinating, the chicken is grilled to perfection, resulting in a juicy and tender texture that will have everyone coming back for seconds.

Whether you're hosting a dinner party or simply looking to elevate your weeknight meals, Tandoori Chicken is a fantastic choice. It pairs beautifully with a side of steamed vegetables or a fresh salad, making it a versatile dish that fits any occasion. With a preparation time of just 45 minutes, you can enjoy this culinary adventure without spending all day in the kitchen. Get ready to savor the deliciousness of Tandoori Chicken and impress your taste buds!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 teaspoon chili powder 
  • teaspoon ginger fresh peeled coarsely chopped
  •  garlic cloves peeled
  • teaspoon ground coriander seeds 
  • teaspoon ground cumin 
  • Dash ground nutmeg 
  • tablespoon juice of lemon fresh
  • 0.5 cup yogurt plain low-fat
  • 0.8 cup onion coarsely chopped
  • teaspoon paprika 
  • 0.5 teaspoon salt 
  • 16 ounce chicken breast halves boneless skinless

Equipment

  • food processor
  • grill
  • broiler
  • ziploc bags
  • broiler pan

Directions

  1. Place first 3 ingredients in a food processor; process until finely chopped.
  2. Add yogurt and the next 8 ingredients (yogurt through nutmeg); pulse 4 times or until blended.
  3. Make 3 diagonal cuts 1/4 inch deep across top of each chicken breast half.
  4. Combine chicken and yogurt mixture in a large zip-top plastic bag. Seal and marinate in refrigerator 8 hours or overnight, turning occasionally.
  5. Prepare grill or broiler.
  6. Remove chicken breast from bag; discard marinade.
  7. Place chicken on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until chicken is done.

Nutrition Facts

Calories171kcal
Protein62.91%
Fat20.67%
Carbs16.42%

Properties

Glycemic Index
48.5
Glycemic Load
0.86
Inflammation Score
-5
Nutrition Score
14.125652043716%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.01mg
Isorhamnetin
1.5mg
Kaempferol
0.2mg
Myricetin
0.03mg
Quercetin
6.13mg

Nutrients percent of daily need

Calories:171.13kcal
8.56%
Fat:3.86g
5.93%
Saturated Fat:1.06g
6.64%
Carbohydrates:6.9g
2.3%
Net Carbohydrates:5.73g
2.08%
Sugar:3.7g
4.11%
Cholesterol:74.41mg
24.8%
Sodium:450.74mg
19.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.41g
52.83%
Vitamin B3:12.03mg
60.16%
Selenium:37.92µg
54.17%
Vitamin B6:0.94mg
47.02%
Phosphorus:301.29mg
30.13%
Vitamin B5:1.87mg
18.65%
Potassium:581.13mg
16.6%
Vitamin B2:0.2mg
11.85%
Magnesium:43.93mg
10.98%
Calcium:83mg
8.3%
Vitamin A:378.28IU
7.57%
Vitamin B1:0.11mg
7.43%
Manganese:0.15mg
7.3%
Zinc:1.09mg
7.27%
Vitamin C:5.93mg
7.18%
Vitamin B12:0.4µg
6.64%
Iron:1.12mg
6.24%
Fiber:1.17g
4.68%
Folate:15.03µg
3.76%
Copper:0.07mg
3.61%
Vitamin E:0.5mg
3.32%
Vitamin K:1.33µg
1.27%
Source:My Recipes