Tandoori Chicken Thighs

Gluten Free
Health score
21%
Tandoori Chicken Thighs
155 min.
4
350kcal

Suggestions


Are you ready to elevate your dinner game with a dish that’s bursting with flavor and incredibly satisfying? Look no further than these mouthwatering Tandoori Chicken Thighs! This gluten-free recipe is perfect for those who crave a delicious, healthy meal without compromising on taste. With a preparation time of just 155 minutes, including marination, you’ll be amazed at how easy it is to create a restaurant-quality dish right in your own kitchen.

The secret to the rich, aromatic flavor of Tandoori Chicken lies in the vibrant marinade made from fresh ginger, garlic, and a blend of spices like cumin, red pepper, and turmeric. These ingredients not only infuse the chicken with a delightful taste but also provide a host of health benefits. The addition of Greek yogurt ensures that the chicken remains tender and juicy, making every bite a delight.

Grilling the chicken thighs to perfection adds a smoky char that complements the spices beautifully. Whether you’re serving this dish for a casual lunch, a family dinner, or a special occasion, it’s sure to impress your guests and leave them asking for seconds. Pair it with a fresh salad or some steamed vegetables for a complete meal that’s as nutritious as it is delicious. Get ready to savor the flavors of India right at your dining table!

Ingredients

  • tablespoon canola oil 
  • 1.5 tablespoons ginger fresh grated peeled
  •  garlic clove minced
  • tablespoon ground cumin 
  • teaspoon ground pepper red
  • 0.5 teaspoon turmeric 
  • 0.5 teaspoon kosher salt 
  • 0.3 cup onion grated
  • cup greek yogurt plain 2% reduced-fat
  •  chicken thighs boneless skinless

Equipment

  • bowl
  • grill
  • ziploc bags

Directions

  1. Combine first 7 ingredients in a bowl, stirring well. Scrape the yogurt mixture into a large zip-top plastic bag.
  2. Add the chicken to yogurt mixture in bag; seal. Marinate in refrigerator for 2 hours.
  3. Remove chicken from bag; discard marinade.
  4. Sprinkle both sides of chicken evenly with salt.
  5. Preheat grill to medium-high heat.
  6. Brush grill rack with oil. Arrange chicken on grill rack. Grill 6 minutes on each side or until done.

Nutrition Facts

Calories350kcal
Protein57.94%
Fat35.53%
Carbs6.53%

Properties

Glycemic Index
28.5
Glycemic Load
0.69
Inflammation Score
-9
Nutrition Score
21.838260816491%

Flavonoids

Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.06mg
Quercetin
2.1mg

Nutrients percent of daily need

Calories:350.17kcal
17.51%
Fat:13.47g
20.72%
Saturated Fat:2.7g
16.87%
Carbohydrates:5.57g
1.86%
Net Carbohydrates:4.92g
1.79%
Sugar:2.23g
2.48%
Cholesterol:217.2mg
72.4%
Sodium:513.97mg
22.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.42g
98.84%
Selenium:56.76µg
81.09%
Vitamin B3:12.91mg
64.55%
Vitamin B6:1.12mg
56.18%
Phosphorus:509.77mg
50.98%
Vitamin B2:0.56mg
32.84%
Vitamin B12:1.8µg
29.94%
Vitamin B5:2.92mg
29.17%
Zinc:3.87mg
25.77%
Potassium:707.99mg
20.23%
Iron:3.08mg
17.13%
Magnesium:67.29mg
16.82%
Vitamin B1:0.24mg
15.91%
Manganese:0.2mg
10.13%
Calcium:100.69mg
10.07%
Vitamin K:9.67µg
9.21%
Copper:0.17mg
8.64%
Vitamin E:1.24mg
8.29%
Vitamin A:283.88IU
5.68%
Folate:15.62µg
3.9%
Vitamin C:2.6mg
3.16%
Fiber:0.65g
2.59%
Source:My Recipes