Tandoori Chicken Thighs

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

Suggestions


If you’re looking to bring a burst of flavor to your dinner table without the worry of gluten, these Tandoori Chicken Thighs are the perfect solution! Bursting with aromatic spices and the zing of fresh ginger and garlic, this dish transforms humble chicken thighs into an exotic feast that will impress family and friends alike. Each bite reveals a tender interior that's been marinated to perfection, ensuring that every mouthful is juicy and packed with flavor.

Grilled to golden-brown perfection, these thighs boast a beautiful char that adds an irresistible smoky quality, making them ideal for summer cookouts or cozy winter dinners. Pair them with a cooling yogurt sauce, fluffy rice, or a fresh salad for a complete meal that caters to both lunch and dinner occasions. Not only is this recipe gluten-free, but it’s also relatively simple, requiring just a few steps and a little patience while the chicken marinates. With a total prep and cooking time of just over two and a half hours, you’ll have plenty of time to set the scene for a fantastic dining experience.

Whether you're a novice in the kitchen or a seasoned chef, this dish offers a delightful way to explore the bold flavors of Indian cuisine right from your home. Let’s fire up that grill and make Tandoori Chicken Thighs the star of your next meal!

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